Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
| Dry whole-wheat pasta | 300 g | Whole culinary ingredient |
 Asparagus, cut | 260 g | Sweet, Bitter, Astringent · Cooling |
 Green peas | 180 g | Sweet, Astringent · Cooling |
 Fresh parsley | 18 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 asparagus cut and green peas 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)
Whole-Wheat Asparagus Pea 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 Whole-Wheat Asparagus Pea Pasta
| Nutrient | Per 100g | Per Serving (1 serving (497g)) |
|---|---|---|
| Energy (Calories) | 74 kcal | 366 kcal |
| Protein | 2.9 g | 14.5 g |
| Total Carbohydrates | 13.0 g | 64.9 g |
| Dietary Fiber | 2.3 g | 11.3 g |
| Total Sugars | 1.2 g | 5.9 g |
| Total Fat | 1.6 g | 8.0 g |
| Calcium | 15.3 mg | 76.1 mg |
| Iron | 1.08 mg | 5.36 mg |
| Magnesium | 25.6 mg | 127.2 mg |
| Phosphorus | 69.1 mg | 343.4 mg |
| Potassium | 121 mg | 601 mg |
| Sodium | 102 mg | 507 mg |
| Zinc | 0.65 mg | 3.23 mg |
| Copper | 0.12 mg | 0.62 mg |
| Manganese | 0.52 mg | 2.57 mg |
| Selenium | 12.2 µg | 60.5 µg |
| Vitamin C | 5.6 mg | 27.6 mg |
| Vitamin A (RAE) | 12.4 µg | 61.4 µg |
| Vitamin E | 1.22 mg | 6.07 mg |
| Vitamin K | 24.4 µg | 121.0 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.52 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.32 mg |
| Niacin (Vitamin B3) | 1.65 mg | 8.19 mg |
| Vitamin B6 | 0.07 mg | 0.36 mg |
| Folate (DFE) | 24.8 µg | 123.4 µg |
| Choline | 4.8 mg | 24.0 mg |
