Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
| Dry whole-wheat pasta | 300 g | Whole culinary ingredient |
 Artichoke hearts, chopped | 280 g | Bitter, Astringent, Sweet · Cooling |
 Leek, sliced | 180 g | Sweet, Pungent · Heating |
 Fresh parsley | 20 g | Pungent, Bitter · Heating |
 Olive oil | 22 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring the water to a boil, add part of the rock salt, and cook the dry whole-wheat pasta until tender but intact.
- Reserve a little cooking water, drain the pasta, and keep it warm.
- Warm the olive oil and cook the chopped artichoke hearts and sliced leek with oregano until fully tender.
- Fold in the pasta and fresh parsley, adding reserved water only as needed for a light sauce.
- Adjust the remaining rock salt and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original continental lacto-vegetarian pasta adaptation)
Artichoke Leek Whole-Wheat Pasta uses a vegetable-forward sauce and a moderate pasta portion. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Artichoke Leek Whole-Wheat Pasta
| Nutrient | Per 100g | Per Serving (1 serving (502g)) |
|---|---|---|
| Energy (Calories) | 77 kcal | 389 kcal |
| Protein | 2.7 g | 13.6 g |
| Total Carbohydrates | 13.9 g | 69.9 g |
| Dietary Fiber | 2.4 g | 12.0 g |
| Total Sugars | 0.9 g | 4.7 g |
| Total Fat | 1.8 g | 9.2 g |
| Calcium | 21.6 mg | 108.7 mg |
| Iron | 1.04 mg | 5.22 mg |
| Magnesium | 31.6 mg | 158.6 mg |
| Phosphorus | 67.8 mg | 340.9 mg |
| Potassium | 141 mg | 706 mg |
| Sodium | 127 mg | 638 mg |
| Zinc | 0.54 mg | 2.73 mg |
| Copper | 0.13 mg | 0.63 mg |
| Manganese | 0.49 mg | 2.46 mg |
| Selenium | 11.7 µg | 58.8 µg |
| Vitamin C | 3.9 mg | 19.6 mg |
| Vitamin A (RAE) | 12.9 µg | 64.7 µg |
| Vitamin E | 1.10 mg | 5.54 mg |
| Vitamin K | 24.8 µg | 124.4 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.39 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.23 mg |
| Niacin (Vitamin B3) | 1.50 mg | 7.53 mg |
| Vitamin B6 | 0.08 mg | 0.41 mg |
| Folate (DFE) | 26.7 µg | 134.4 µg |
| Choline | 5.9 mg | 29.5 mg |
