Angel Hair Pasta with Fennel and Saffron

Angel Hair Pasta with Fennel and Saffron Recipe - Vegetarian Italian Cuisine

Region / culture: Italy | Preparation time: 15 minutes | Cooking time: 35 minutes | Servings: 4 |

Vegetarian diet

Introduction

Angel Hair Pasta with Fennel and Saffron is a delicate and flavorful dish that combines the lightness of angel hair pasta with the unique anise-like taste of fennel and the luxurious aroma of saffron. This recipe is perfect for those who appreciate the subtlety of Mediterranean flavors and are looking for a sophisticated yet easy-to-prepare meal. The addition of pine nuts adds a delightful crunch, making this dish a well-rounded culinary experience.

History

The origins of this recipe can be traced back to the Mediterranean coast, where both fennel and saffron have been used in cooking for thousands of years. Fennel, with its bulbous base and feathery fronds, is native to the shores of the Mediterranean and has been a staple in Italian cooking. Saffron, known as the world's most expensive spice, has been cherished for its color, flavor, and medicinal properties since ancient times. This recipe is a celebration of these two ingredients, brought together in a dish that is both modern and deeply rooted in culinary tradition.

Ingredients

2 medium bulbs of fennel with fronds
1 lb (454 g) of dried angel hair pasta
2 tbsp of olive oil
2 small red onions, chopped (1.5 cup)
0.5 tsp of fennel seeds
0.5 tsp of saffron threads
3 tbsp of currants or raisins, plumped in warm water and drained
2 tbsp of pine nuts

How to prepare

Bring a large pot of lightly salted water to a boil.
Meanwhile, rinse and trim the fennel, discarding the stems but reserving the fronds and bulbs.
Set aside half of the fronds and chop the remaining fronds; set them aside.
Add the fennel bulbs to the boiling water and cook for 10 minutes.
Using a slotted spoon, remove the fennel bulbs.
Dice the bulbs and set them aside.
Return the water to a boil and add the pasta; stir to prevent sticking.
Cook the pasta until tender, about 6 minutes.
Drain the pasta, reserving 0.5 cup of the cooking water.
While the pasta is cooking, heat 1 tbsp of oil over low heat in a large skillet.
Add the onions, fennel seeds, and chopped fronds to the skillet and cook, stirring, until the onions are tender, about 5 minutes.
In a cup, combine the saffron and 1.5 tbsp of warm water; stir to blend and add the mixture to the skillet.
Stir in the diced fennel bulbs and cook, stirring, until the fennel is very tender, about 15 minutes.
Add the currants and pine nuts.
If the mixture seems dry, add spoonfuls of the reserved pasta water to moisten.
Add the cooked pasta and remaining fronds to the mixture.
Increase the heat to medium and cook, stirring, for 1 minute.
Drizzle with the remaining 1 tbsp of oil, season with salt to taste, and serve.

Variations

For a heartier version of this dish, consider adding grilled chicken or shrimp. Vegetarians might enjoy the addition of chickpeas or white beans for extra protein. For a dairy-free option, omit the Parmesan cheese or replace it with a vegan alternative.

Cooking Tips & Tricks

To maximize the flavors in this dish, it's important to use high-quality saffron. A little goes a long way, so ensure it's evenly distributed by dissolving it in warm water before adding it to the skillet. When cooking the fennel, aim for a tender but not mushy texture to maintain a slight crunch. Reserve some pasta water to help create a silky sauce that clings to the angel hair pasta, enhancing the overall flavor and texture of the dish.

Serving Suggestions

This dish is best served immediately while it's still warm. Garnish with additional fennel fronds and a sprinkle of freshly grated Parmesan cheese for an extra touch of flavor. A side of crusty bread is perfect for soaking up any remaining sauce.

Cooking Techniques

The key to this recipe is the sautéing process, which brings out the natural sweetness of the onions and fennel while allowing the saffron to infuse the oil with its distinctive flavor and color. Boiling the fennel bulbs before dicing and sautéing them helps to soften them and make them more digestible.

Ingredient Substitutions

If angel hair pasta is not available, spaghetti or linguine can be used as alternatives. In the absence of saffron, turmeric can be used to achieve a similar color, though the flavor will be different. Slivered almonds can replace pine nuts for those with allergies or preferences.

Make Ahead Tips

The fennel bulbs can be boiled and the onions and fennel fronds can be sautéed ahead of time. Store them in the refrigerator until ready to use. The final dish, however, is best prepared fresh to preserve the texture of the pasta and the brightness of the flavors.

Presentation Ideas

Serve this pasta on a large platter, garnished with fennel fronds and a light drizzle of high-quality olive oil. A sprinkle of crushed red pepper flakes can add a pop of color and a hint of heat.

Pairing Recommendations

A light, crisp white wine such as Pinot Grigio or Sauvignon Blanc pairs beautifully with the delicate flavors of this dish. For a non-alcoholic option, consider a sparkling water with a squeeze of lemon to complement the freshness of the fennel and saffron.

Storage and Reheating Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to two days. To reheat, gently warm the pasta in a skillet over low heat, adding a splash of water or broth to prevent it from drying out. Avoid microwaving, as this can make the pasta mushy.

Nutrition Information

Calories per serving

A serving of this dish contains approximately 450 calories. The calories are primarily derived from the carbohydrates in the pasta and the healthy fats in the olive oil and pine nuts.

Carbohydrates

A serving of Angel Hair Pasta with Fennel and Saffron provides approximately 75 grams of carbohydrates. The majority of these carbs come from the angel hair pasta, which is a good source of energy. The fennel and onions also contribute a small amount of carbohydrates, along with dietary fiber which is beneficial for digestive health.

Fats

This dish contains a moderate amount of fat, totaling about 10 grams per serving. The olive oil and pine nuts are the primary sources of fat in this recipe. These ingredients contribute healthy monounsaturated and polyunsaturated fats, which are important for heart health and can help to lower bad cholesterol levels.

Proteins

Each serving of this pasta dish provides approximately 12 grams of protein. The protein comes from a combination of the pasta and the pine nuts. While not high in protein, this dish can be part of a balanced diet that includes other protein sources.

Vitamins and minerals

Angel Hair Pasta with Fennel and Saffron is rich in several vitamins and minerals. Fennel is an excellent source of Vitamin C, which is important for immune function, as well as potassium, which is vital for heart health. The dish also contains iron, mainly from the pine nuts, which is crucial for transporting oxygen in the blood.

Alergens

This recipe contains gluten (from the pasta) and tree nuts (pine nuts). It is suitable for those following a vegetarian diet but should be avoided by individuals with gluten or nut allergies.

Summary

Angel Hair Pasta with Fennel and Saffron is a balanced dish that offers a good mix of carbohydrates, healthy fats, and protein. It is also rich in vitamins and minerals, making it a nutritious option for a main meal. However, those with specific dietary restrictions should be mindful of the gluten and nuts present in the recipe.

Summary

Angel Hair Pasta with Fennel and Saffron is a testament to the beauty of simple ingredients coming together to create a dish that is both elegant and comforting. With its rich history, nutritional benefits, and versatile serving options, this recipe is sure to become a cherished addition to your culinary repertoire.

How did I get this recipe?

The first time I saw this recipe, it left a lasting impression on me. I was a young girl, barely a teenager, when my Aunt Maria invited me over for dinner. She had just returned from a trip to Italy and wanted to share one of the dishes she learned to make while she was there.

As soon as I walked into her kitchen, the aroma of garlic, fennel, and saffron filled the air. I watched in awe as Aunt Maria effortlessly tossed together angel hair pasta, sautéed fennel, and a pinch of saffron in a large skillet. The vibrant colors and fragrant smells transported me to a place I had never been before.

I sat at the table, eagerly awaiting my first bite of this exotic dish. When Aunt Maria finally served me a steaming bowl of the pasta, I took a bite and was immediately hooked. The flavors danced on my taste buds, a perfect balance of sweetness from the fennel and richness from the saffron.

As I savored every bite, Aunt Maria told me the story behind the recipe. She had learned it from a local chef in a small village in Tuscany, who had been kind enough to share his secrets with her. She explained how the fennel was harvested fresh from the fields and the saffron was hand-picked from the mountains.

I was amazed by the dedication and care that went into creating such a simple yet exquisite dish. From that moment on, I knew I had to learn how to make it myself.

Over the years, I practiced and perfected the recipe, adding my own touches here and there. I experimented with different types of pasta, adjusted the amount of saffron, and even tried adding shrimp or scallops for a seafood twist.

As I grew older, I shared the recipe with friends and family, always receiving rave reviews. The dish became a staple at family gatherings and dinner parties, a reminder of that fateful night at Aunt Maria's.

Now, as a grandmother myself, I take pride in passing down this recipe to the next generation. I teach my grandchildren how to make the angel hair pasta with fennel and saffron, just as Aunt Maria taught me all those years ago.

I hope that one day, they too will be able to share this dish with their loved ones, creating new memories and traditions along the way.

But no matter how many times I make this recipe, it will always hold a special place in my heart. It is a reminder of where I come from, the people who have influenced me, and the joy that comes from sharing a delicious meal with those you love.

So the next time you sit down to enjoy a bowl of angel hair pasta with fennel and saffron, remember the story behind the dish. Remember the passion, the dedication, and the love that went into creating it.

And most importantly, remember the joy that comes from sharing good food with good company. That, my dear, is the true essence of cooking.