Bucatini
Cena • Italia
Informazioni su Bucatini
Hollow thick spaghetti from Rome
How to Make Bucatini al Pomodoro (Traditional & Healthy Version)
Bucatini al Pomodoro is a classic Italian pasta dish from the Lazio region, renowned for its simplicity, vibrant flavors, and deep cultural roots. Bucatini, a long, thick spaghetti with a hollow center, perfectly captures the luscious tomato sauce, ensuring every bite is packed with flavor. This dish embodies the essence of Italian cooking: fresh, high-quality ingredients and straightforward preparation that lets natural flavors shine. In Rome and throughout central Italy, Bucatini al Pomodoro is a staple, often enjoyed as a comforting dinner or a special weekend lunch. The combination of ripe tomatoes, garlic, and basil creates a delicate yet robust sauce that clings to every strand. It's a vegetarian and vegan-friendly choice, making it accessible for various diets. With a balance of carbohydrates, plant-based protein, and minimal fat, this healthy pasta recipe offers international food lovers a taste of authentic Italy without compromise. Enjoying Bucatini al Pomodoro connects you to the heart of Italian family meals, where pasta is more than food—it's an experience shared around the table.
Ingredients(for 1 large bowl (about 190g cooked pasta with sauce))
- 160g Bucatini pasta (dried, Grano Duro)
- 1 tablespoon Extra-virgin olive oil (Olio extravergine di oliva)
- 2 cloves Garlic (finely chopped)
- 400g Crushed ripe tomatoes (Pomodori pelati or passata)
- 1 small handful Fresh basil leaves (torn)
- to taste Sea salt
- to taste Freshly ground black pepper
- pinch Red chili flakes (peperoncino, optional) - optional
- 1 tablespoon Nutritional yeast (for a vegan cheesy topping) - optional
Instructions
- 1
Bring a large pot of salted water to a boil. Add the bucatini and cook until al dente, following package instructions (usually 10-12 minutes).
12 minutes
Stir occasionally to prevent sticking.
- 2
While the pasta cooks, heat extra-virgin olive oil in a large skillet over medium heat. Add chopped garlic and gently sauté until fragrant, about 1 minute.
2 minutes
Do not let the garlic brown to keep flavors delicate.
- 3
Add crushed tomatoes to the skillet. Season with sea salt and black pepper. Simmer uncovered for 10 minutes, stirring occasionally, until the sauce slightly thickens.
10 minutes
Use fresh tomatoes in season for even better flavor.
- 4
Stir in fresh basil leaves and a pinch of red chili flakes (if using). Simmer for 1 more minute, then remove from heat.
1 minute
Tear basil with your hands to release its aroma.
Why This Dish is Healthy
Bucatini al Pomodoro is a healthy Italian dinner option because it uses whole, minimally processed ingredients and is naturally low in fat. The absence of animal products makes it suitable for vegans, while the high fiber and complex carbs provide long-lasting energy. Olive oil and tomatoes deliver beneficial nutrients and antioxidants, supporting heart and immune health. This dish is light yet satisfying, ideal for those tracking calories and seeking wholesome meals.
This Bucatini al Pomodoro recipe is a balanced meal, providing 355 calories per serving with 12g of protein, 72g of complex carbohydrates, and just 2g of fat. The tomatoes are rich in vitamin C, potassium, and antioxidants like lycopene, which support immune health. Basil adds vitamin K and other phytonutrients, while olive oil contributes heart-healthy monounsaturated fats. The dish is low in saturated fat and cholesterol-free, making it suitable for a plant-based diet.
Pro Tips
- 💡Tip 1: Always cook pasta al dente for the best texture and slower digestion.
- 💡Tip 2: Reserve a bit of pasta water to adjust the sauce consistency.
- 💡Tip 3: Use ripe, in-season tomatoes for the freshest flavor.
Storage & Serving
Store leftover Bucatini al Pomodoro in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop with a splash of water to loosen the sauce. Not recommended for freezing, as the pasta may become mushy.
Best served: Lunch or Dinner
Fatti Nutrizionali
| Nutriente | Per 100g |
|---|---|
| Energia | 355.0 kcal |
| Proteine | 12.0 g |
| Carboidrati | 72.0 g |
| Grassi Totali | 2.0 g |
| Fibre | 3.0 g |
| Zuccheri | 1.0 g |
| Sodio | 2.0 mg |
| Potassio | 110.0 mg |
| Colesterolo | 0.0 mg |
| Vitamina A | 0.0 IU |
| Vitamina C | 0.0 mg |
| Calcio | 15.0 mg |
| Ferro | 0.7 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.5 mg |
| Phosphorus | 58.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 1.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 18.0 µg |
