Cauliflower Anchovy Raisin Spaghetti (Print View)

Roasted cauliflower, anchovies, and raisins create a perfectly balanced Italian pasta with umami and sweetness.

# Components:

→ Pasta

01 - 11 oz whole wheat spaghetti

→ Vegetables

02 - 1 medium cauliflower (about 1.3 lbs), cut into small florets
03 - 2 cloves garlic, thinly sliced
04 - 1 small red chili, finely chopped
05 - 2 tbsp flat-leaf parsley, chopped

→ Umami & Sweetness

06 - 6 anchovy fillets, drained and chopped
07 - 1/4 cup raisins
08 - 1 tbsp capers, rinsed and chopped
09 - Zest of 1 lemon
10 - 2 tbsp extra virgin olive oil

→ Seasoning

11 - Salt and freshly ground black pepper, to taste

# Directions:

01 - Preheat oven to 425°F. Toss cauliflower florets with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 18-20 minutes, turning once, until golden and tender.
02 - Bring a large pot of salted water to a boil. Cook spaghetti according to package instructions until al dente. Reserve 1/2 cup pasta water before draining.
03 - In a large skillet over medium heat, add remaining 1 tablespoon olive oil. Sauté garlic and chili for 1 minute until fragrant. Add anchovies and capers, stirring until anchovies melt into the oil.
04 - Stir in raisins and roasted cauliflower. Toss gently, then add drained spaghetti and a splash of reserved pasta water. Mix well to combine and heat through.
05 - Remove from heat. Add lemon zest and chopped parsley. Season with additional salt and pepper if needed, and toss again.
06 - Serve immediately, garnished with extra parsley and a drizzle of olive oil if desired.

# Expert Advice:

01 -
  • The umami-to-sweetness ratio hits differently when anchovies melt into caramelized cauliflower and plump raisins—it's a flavor conversation that feels both bold and comforting.
  • You can have dinner on the table in 40 minutes without feeling like you've compromised on real, wholesome cooking.
  • At under 400 calories per serving, this proves that indulgent-tasting food doesn't require guilt or sacrifice.
02 -
  • Don't skip roasting the cauliflower; steaming or boiling it creates a mushy, waterlogged result that drowns the delicate flavors—roasting creates contrast and depth.
  • The anchovies must be drained well and added to gently warm oil, not a raging hot pan; if they hit high heat too quickly, they can turn sharp and unpleasant instead of melting into something savory and smooth.
03 -
  • Save your pasta water religiously—that starchy liquid is what transforms a pile of ingredients into something cohesive and silky, and you can't replicate it with regular water.
  • Cook the garlic and chili before adding anything else; this blooms their flavor and ensures they taste mellow rather than raw or harsh in the finished dish.
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