Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
| Dry whole-wheat pasta | 300 g | Whole culinary ingredient |
 Broccoli florets | 320 g | Bitter, Astringent, Sweet · Cooling |
 Paneer, crumbled | 170 g | Sweet · 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 broccoli florets with oregano until fully tender.
- Fold in the pasta and crumbled paneer, 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)
Broccoli Paneer 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 Broccoli Paneer Pasta
| Nutrient | Per 100g | Per Serving (1 serving (509g)) |
|---|---|---|
| Energy (Calories) | 92 kcal | 471 kcal |
| Protein | 3.8 g | 19.6 g |
| Total Carbohydrates | 13.9 g | 70.7 g |
| Dietary Fiber | 1.9 g | 9.4 g |
| Total Sugars | 2.6 g | 13.4 g |
| Total Fat | 2.9 g | 14.7 g |
| Calcium | 66.9 mg | 340.6 mg |
| Iron | 0.76 mg | 3.89 mg |
| Magnesium | 28.4 mg | 144.7 mg |
| Phosphorus | 102.5 mg | 522.0 mg |
| Potassium | 181 mg | 922 mg |
| Sodium | 119 mg | 609 mg |
| Zinc | 0.69 mg | 3.52 mg |
| Copper | 0.09 mg | 0.46 mg |
| Manganese | 0.48 mg | 2.45 mg |
| Selenium | 12.6 µg | 64.2 µg |
| Vitamin C | 15.2 mg | 77.4 mg |
| Vitamin A (RAE) | 21.6 µg | 110.3 µg |
| Vitamin E | 1.12 mg | 5.68 mg |
| Vitamin K | 32.3 µg | 164.7 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.48 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.55 mg |
| Niacin (Vitamin B3) | 1.44 mg | 7.34 mg |
| Vitamin B6 | 0.10 mg | 0.49 mg |
| Folate (DFE) | 21.7 µg | 110.8 µg |
| Choline | 10.3 mg | 52.5 mg |
