- 2 large red onions, halved, cut into thin wedges
- 3 teaspoons extra virgin olive oil
- Salt & freshly ground black pepper
- 300g spaghetti
- 2 anchovy fillets, drained, chopped
- 1 1/2 tablespoons Massel vegetable liquid stock
- 8 kalamata olives, pitted, halved
- 2 tablespoons capers, rinsed, drained
- 1 small fresh red birdseye chilli, deseeded, finely chopped
- 1/3 cup loosely packed chopped fresh continental parsley
- Step 1Preheat oven to 200°C. Line a baking tray with non-stick baking paper.
- Step 2Place the onion wedges in a bowl. Drizzle with 1 teaspoon of the oil and season with salt and pepper. Toss gently to combine. Spread over the lined tray in a single layer and roast in preheated oven for 40 minutes or until browned on the edges and tender.
- Step 3Cook the spaghetti in a large saucepan of boiling salted water, following the packet directions, or until al dente, about 15 minutes before the onions finish cooking.
- Step 4Heat 1 teaspoon of the remaining oil in a small saucepan over low heat and cook the anchovies, stirring, until they begin to dissolve. Add the vegetable stock or water, olives, capers and chilli, and toss over heat for 1 minute.
- Step 5Drain the spaghetti and return to the saucepan. Add the remaining oil, roasted onions, olive mixture and parsley, and toss gently to combine. Divide between serving bowls and serve immediately.
- High carb
- High fibre
- Low sugar
If you’re not overly fond of anchovies, you can omit them without affecting the GI. As a variation, add 1/2 cup of bottled tomato pasta sauce to the olive mixture before mixing with the spaghetti.
- Author: Jan Purser
- Image credit: Chris Chen
- Publication: Australian Good Taste