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Whole Wheat Spaghetti (or Zucchini Noodles) with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers

This fabulous No-Cook Sauce with Tomatoes, Arugula, Olives, and Capers is delicious over whole wheat spaghetti or zucchini noodles, and this tasty sauce is vegan, low-glycemic, and dairy-free, and the version with zoodles is low-carb, gluten-free, Whole 30, and Paleo! Use the Diet-Type Index to find more recipes like this one.

Click here to PIN No-Cook Sauce with Tomatoes, Arugula, Olives, and Capers!

Whole Wheat Spaghetti (or Zucchini Noodles) with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers found on KalynsKitchen.com

I’m spotlighting this recipe for Whole Wheat Spaghetti with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers not only to encourage the arugula and capers fans to try this sauce, but also as a reminder for everyone about all the amazing no-cook pasta sauces you can make with juicy garden tomatoes! See below for links to more sauces of this type!  When I found this recipe for spaghetti topped with no-cook pasta sauce of tomatoes, arugula, Kalamata olives, and capers in the August 2006 issue of Bon Appetit Magazine, I immediately planned to try it. I had tomatoes, and twice I bought arugula to make the sauce, and twice I ate the arugula before any sauce got made.

Then when it was approaching the end of the fresh tomato season I bought arugula again and finally made the recipe. I’m a huge fan of this type of no-cook sauce, and this sauce with chopped arugula and a touch of spiciness might be my favorite one yet. If you like arugula, get your hands on a few fresh tomatoes before it’s too late, and I promise you’ll love this great summer-into-fall dish.

And one more note about this meal before I get to the recipe. Even though I love 100% whole wheat Italian spaghetti and consider it to be a healthy food, I know some people might want less carbs in a dish like this. Simply using much less spaghetti and more of the arugula, tomatoes, and olives can easily make this a more carb-conscious choice. Or this delicious No-Cook Sauce with Tomatoes, Arugula, Olives, and Capers would also be absolutely lovely over briefly sauteed Zucchini Noodles if you’d like to cut the carbs down even more.

Whole Wheat Spaghetti (or Zucchini Noodles) with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers found on KalynsKitchen.com

Start by making the sauce. The inspiring recipe said to remove seeds from the tomatoes before chopping them, but as soon as I read that I said “No way” because I know that much of the flavor in fresh tomatoes is in the jelly around the seeds. (Don’t you love these juicy tomatoes !) I used about 2 cups of chopped arugula, or about 2 generous handfuls before chopping. I wouldn’t mind even more arugula, so if you’re a big arugula fan like I am, go for it! I sliced the Kalamata olives rather than cutting them in half so more olive flavor was distributed through out the dish. I also slightly chopped the capers for the same reason (and used more capers than the recipe said, because I love capers.) When all those ingredients are ready, whisk together the extra-virgin olive oil, minced garlic, and red chili flakes.

Whole Wheat Spaghetti (or Zucchini Noodles) with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers found on KalynsKitchen.com

Combine the chopped tomatoes, chopped arugula, sliced olives, and chopped capers in a glass or plastic bowl, then pour over the olive oil mixture. Let this No-Cook Sauce with Tomatoes, Arugula, Olives, and Capers sit for 30 minutes. After 30 minutes, cook the spaghetti in a large pot of salted water, following the cooking time on the package so the spaghetti is perfectly al-dente (still a bit chewy.) I used my favorite Italian whole wheat spaghetti and cooked it exactly 9 minutes. Drain the spaghetti, then return it to the pot and add the sauce. Stir enough to combine ingredients, seasoning with salt and fresh-ground black pepper to taste, and serve hot.

Whole Wheat Spaghetti (or Zucchini Noodles) with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers found on KalynsKitchen.com

You could serve this with some freshly grated Parmesan cheese if desired, but I didn’t think it needed any cheese.

More No-Cook Pasta Sauce for Late-Summer Tomatoes

No-Cook Pasta Sauce with Fresh Tomatoes, Basil, and Thyme ~ Kalyn’s Kitchen
No-Cook Tomato Sauce ~ Andrea Meyers
Penne Pasta with Tomato, Herb, and Feta No-Cook Sauce ~ Kalyn’s Kitchen
No-Cook Puttanesca Sauce over Pasta ~ A Family Feast

Whole Wheat Spaghetti (or Zucchini Noodles) with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers

This fabulous No-Cook Sauce with Tomatoes, Arugula, Olives, and Capers is delicious over whole wheat spaghetti or zucchini noodles.


  • 3 large ripe tomatoes, chopped (the original recipe said to cut out the seeds, but I didn’t)
  • 15 Kalamata olives without pits, sliced
  • 2 large handfuls baby arugula, chopped (about 2 cups chopped arugula)
  • 2 T capers, coarsely chopped
  • 3 T extra-virgin olive oil
  • 2 tsp. finely minced or pureed garlic
  • 1/2 tsp. red pepper flakes (more or less to taste, this was just a little spicy)
  •  8 oz. whole wheat spaghetti (see notes)
  • salt and fresh ground black pepper to taste


  1. Chop tomatoes, arugula, and capers, and slice Kalamata olives, and combine in a plastic or glass bowl.
  2. In a small bowl whisk together olive oil, garlic, and red chile flakes, then pour the olive oil mixture over the tomato-arugula mixture.
  3. Stir to combine, then let the sauce sit at room temperature for 30 minutes.
  4. After 30 minutes, bring a medium sized pot of water to a boil, add a generous amount of salt, and cook spaghetti until it’s barely al-dente (Pasta should still be a bit chewy. I cooked my spaghetti exactly 9 minutes for al dente, but follow package directions for cooking time.)
  5. Drain spaghetti and return to cooking pot, then add the sauce mixture and stir to gently combine.
  6. Season to taste with salt and fresh ground pepper and serve hot.
  7. This doesn’t keep well in the fridge, so only make as much as you’ll eat right away.


I love Garofalo Organic Whole Wheat Italian Spaghetti.

This recipe adapted slightly from Spaghetti with Tomatoes, Arugula, Capers, and Olives by Rose Gray and Ruth Rogers in Bon Appetit August 2006. I couldn’t find the recipe online.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This No-Cook Sauce with Tomatoes, Arugula, Olives, and Capers is a great main dish or side dish for phase 2 or 3 of the South Beach Diet, but be sure to use whole wheat or low carb spaghetti.  Or you can eat the no-cook sauce with Zucchini Noodles. which would make it South Beach Diet Phase One, low-carb, Whole 30, or Paleo.

Find More Recipes Like This One:
Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

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36 comments on “Whole Wheat Spaghetti (or Zucchini Noodles) with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers”

  1. You Have a Typo Just above the Ingredients "Whole What Spaghetti" … I noticed as I was saving the printed file as a .pdf so the typo in in the print command as well.

  2. A great reminder that no-cook sauces are perfect during tomato season!

  3. This was delicious! The family loved it. I just started with an organic veggie delivery company & trying things I've never had before. Thanks for this yummy recipe.

  4. Yes, the arugula is marinated in the sauce.

  5. Kalyn, I'm making this for dinner. Just wanted to confirm that you marinate the arugula wih the other ingredients.

  6. So glad you liked it. Yes, by all means use less garlic if you want to; I'm pretty into garlic myself! Letting it come to room temperature sounds like a good idea.

  7. I made this tonight and it was delicious! I served it with pan-seared shrimp. I do have enough left over for lunch tomorrow, so I'll take it out of the fridge in the morning and let it get to room temp by lunch, and hopefully it'll be ok. It is kind of garlicky for my taste, so I might use less garlic next time.

  8. Even when they are from people who may just be well-meaning readers of the blog, I can't let people post links to other weight-loss sites. If I do, my blog will be over-run with that type of comment. Thanks for your understanding.

  9. Dara, I loved the arugula in this! Well, I guess it's pretty obvious that I love arugula, but it was perfect for this combination.

    Rachel, I have a few more recipes coming with tomatoes, but they are definitely slowing down in the garden here.

  10. Looks great! I too have been making a ton of recipes to use up all my tomatoes. I love it!

  11. What a beautiful pasta dish! I never think to mix arugula into pasta, but this is a great way to pack extra veggies into a meal.

  12. Martha, hope you enjoy it. I think this is the perfect dish for late-summer tomatoes.

  13. What a healthy delicious pasta recipe. I too am a big fan of no cook pasta sauces, after having my first one on a weeklong cooking vacation a couple of years ago. This is going on my must try list as soon as I can gather all the ingredients.

  14. P.S. Not sure I deserve to be a "food blog hero" but thanks!

  15. I think you will be impressed with how flavorful they are!

  16. I have been seeing no-cook sauces a lot lately and now that you, one of my food blog heros, has given the stamp of approval, I might just make one. Thanks once again, Kalyn!

  17. Cara, I think I'll eat it no matter how it's prepared, or even just raw with a little lemon and olive oil!

  18. I don't blame you for eating up your arugula so quickly – it's so good!

  19. Mary, glad you like it and hope you're having a great day too.

  20. What a beautiful pasta. Those vibrant colors have made me hungry. I hope you are having a great day. Blessings…Mary

  21. Mindy, you're welcome. Hope you enjoy it!

  22. I'm running off to the store today to buy the ingredients for this. I love fresh sauces. Thank you.

  23. Lydia me too. I loved this sauce, especially how the arugula was slightly wilted by the hot pasta.

  24. I love the way hot pasta "cooks" the no-cook sauce, giving it just that little bit of warmth that makes the dish come together. Tomatoes, olives and pasta are an irresistible combination.

  25. Healy, thanks, and it really was good!

    Leslie, I love knowing that. Thanks for taking time to tell me.

    Joanne, true, summer-ripe tomatoes are key to this type of sauce.

    Jan, I agree, the fresh tomato sauce is so good on hot pasta.

    Val, me too! Glad you liked it.

    Susan, I'm hoping when I get my garden "improved" this fall I will be more in the mood for spring and fall planting in the future!

  26. We really have similar taste in recipes! I bet if my recipe and magazine files were in better order, I could find this one earmarked because it's just the kind of dish I love.

    There's only one problem with it – I'd probably eat all the sauce while the pasta water was boiling.

    Next year – if I keep bugging you enough – you'll have arugula in your garden and won't have to do so much ingredient coordinating to make this. 😉

  27. My kind of pasta dish Kalyn.

  28. Oh yum, I love fresh sauces.

  29. I became a fan of no cook sauces this summer as well! Especially with fresh local tomatoes…the flavors just burst in your mouth.

  30. Great stuff! I keep learning new things every time I come back to your blog.

  31. This recipe sounds delicious! I love all the healthy ingredients =)

  32. Jeanette, if you like arugula, you'll love it!

    Maria, thank you!! I hate it when I make a mistake like that. Really appreciate the heads up.

  33. Love this colorful pasta dish!
    The title reads whole what spagetti-just an fyi:)

  34. That sounds delicious! I have some arugula that I was just thinking about what to make with it. Now I know! Thanks so much for the recipe!

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