Who loves anchovy pasta? Our garlicky pasta with broccoli and anchovies is full of flavor and will make you appreciate the salty umami of anchovies that you didn’t know you needed!
Anchovies offer a variety of benefits such as omega 3 fatty acids and protein. Garlic offers a ton of flavor while also boosting gut health and providing anti-inflammatory effects.
My grandfather’s family immigrated here from Italy, and his sister often comes to visit.
One of her signature dishes is pasta with a TON of anchovies, as well as a TON of garlic, and broccoli rabe. It’s not my favorite dish, mostly because I don’t enjoy the bitterness of broccoli rabe and the excess of anchovies.
But her creation inspired this “toned down” version! Broccoli is substituted for the broccoli rabe, and there’s a little less anchovies than the original!
Garlicky Pasta with Broccoli and Anchovies
Ingredients
- 1 broccoli large
- 1-1/2 tbsp avocado oil
- 3 garlic large
- 1 tbsp anchovy minced
- 4 oz pasta chickpea
- 3 tbsp parmesan cheese
- red pepper flakes
Instructions
- Cut florets off from the broccoli crown and cut into bite size pieces. Cut the end of the stem off and discard. Chop the remaining stem into bite size pieces.
- Heat avocado oil over medium-high heat. Add broccoli stems and cook until browned and softened. Add garlic and anchovies and continue to cook for 1 minute until fragrant. Turn off heat.
- Bring pot of water to a boil. Add pasta and cook according to package directions. In the last 4 minutes of cooking time, add broccoli florets. Once pasta and broccoli are cooked, drain and add pasta mixture to the pan with the anchovy mixture. Toss to combine.
- Serve pasta immediately topped with parmesan and a generous sprinkling of red pepper flakes.
Nutrition
Anchovies are an incredibly small yet tasty and nutrient packed fish. This fish contributes to your heart health, lowers cholesterol levels and is packed with protein, vitamins, and minerals.
To name a few it has zinc, calcium, and potassium and is a great source of vitamin K and B12.
This delicious well-balanced recipe pairs tasty garlic and anchovies with bean-based pasta for protein and carbs, and broccoli for a fibrous and crunchy vegetable.
MORE RECIPES:
For more high omega 3 fish recipes, take a look at these favorite salmon recipes:
Have you tried our anchovy pasta? Let us know what you thought!
-Recipe blog reviewed and updated by Rebecca Bitzer MS RD LD September 16, 2021
An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.
