Penne Aglio e Olio

Penne Aglio e Olio

This delicious dish was created by our nutritionist Thimpika – a modified version of Aglio e Olio with more health benefits and less burden on the tummy! 

It's healthy and hearty, made with simple ingredients that you can find in any supermarket. 

It's vegan friendly, gluten and dairy free, and of course, FODMAP friendly. 


  • 1 cup brown rice penne
  • 1 cup fresh kale 
  • ¼ cup leek leaves
  • 1 tsp extra virgin olive oil
  • ½ medium red chilli
  • ¼ medium capsicum
  • ¼ canned lentils, drained and rinsed
  • ¼ tsp dried mixed herbs
  • Pinch of salt & pepper 
  • A lemon wedge, to serve


  1. Cook the penne according to packet instructions. Once cooked, rinse in cold water and set aside.
  2. While the penne is cooking, chop up the leek, chilli and capsicum.
  3. In a pan over medium heat, sauté the leek in olive oil for a minute.
  4. Then, add in the red chilli and capsicum and cook for another 2 minutes.
  5. Reduce the heat, add in the kale and mix well. 
  6. Add in the cooked penne and lentils. Stir thoroughly. 
  7. Season with salt, pepper and some dried mixed herbs. You can also use fresh herbs if you have any one hand.
  8. Stir through, serve and enjoy!

We believe that every ingredient used should serve a purpose - to nourish our body. The penne used is brown rice penne, which is high fibre and gluten free. Fibre makes you feel full and feeds your friendly gut bacteria. We added red chilli for an aromatic kick, but also for its health benefits, including boosting immunity and fighting inflammation. Finally, extra virgin olive oil is a rich source of antioxidants and monounsaturated (good) fats, which are both protective against many modern diseases,

What makes our Aglio e Olio different from the traditional recipe used in Italy is the addition of lentils and kale. Lentils are an excellent source of protein, and up to a cup is considered FODMAP-friendly! The addition of kale really helps elevate the nutritional quality of this dish, as it is packed with fibre, high in calcium (as much as a cup of milk!) and a myriad of plant compounds that promote good health.

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