Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
| Dry whole-wheat pasta | 300 g | Whole culinary ingredient |
 Broccoli florets | 340 g | Bitter, Astringent, Sweet · Cooling |
 Almonds, finely chopped | 45 g | Sweet · Heating |
 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 broccoli florets with oregano until fully tender.
- Fold in the pasta and finely chopped almonds, 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 Broccoli Almond 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 Broccoli Almond Pasta
| Nutrient | Per 100g | Per Serving (1 serving (483g)) |
|---|---|---|
| Energy (Calories) | 85 kcal | 412 kcal |
| Protein | 3.2 g | 15.4 g |
| Total Carbohydrates | 13.2 g | 63.8 g |
| Dietary Fiber | 2.2 g | 10.8 g |
| Total Sugars | 0.9 g | 4.1 g |
| Total Fat | 2.9 g | 14.0 g |
| Calcium | 24.7 mg | 119.4 mg |
| Iron | 0.90 mg | 4.35 mg |
| Magnesium | 31.6 mg | 152.5 mg |
| Phosphorus | 76.6 mg | 370.1 mg |
| Potassium | 147 mg | 709 mg |
| Sodium | 110 mg | 532 mg |
| Zinc | 0.63 mg | 3.05 mg |
| Copper | 0.12 mg | 0.58 mg |
| Manganese | 0.51 mg | 2.46 mg |
| Selenium | 12.5 µg | 60.6 µg |
| Vitamin C | 16.9 mg | 81.8 mg |
| Vitamin A (RAE) | 9.5 µg | 45.9 µg |
| Vitamin E | 1.72 mg | 8.32 mg |
| Vitamin K | 35.0 µg | 169.2 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.41 mg |
| Niacin (Vitamin B3) | 1.57 mg | 7.56 mg |
| Vitamin B6 | 0.08 mg | 0.39 mg |
| Folate (DFE) | 24.9 µg | 120.1 µg |
| Choline | 4.7 mg | 22.6 mg |
