Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
| Dry whole-wheat pasta | 300 g | Whole culinary ingredient |
 Carrot, cut thin | 320 g | Sweet, Bitter · Heating |
 Fennel bulb, sliced | 180 g | Sweet, Pungent · Cooling |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 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 carrot cut thin and sliced fennel bulb with oregano until fully tender.
- Fold in the pasta and fennel seeds, 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)
Carrot Fennel 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 Carrot Fennel Whole-Wheat Pasta
| Nutrient | Per 100g | Per Serving (1 serving (508g)) |
|---|---|---|
| Energy (Calories) | 72 kcal | 364 kcal |
| Protein | 2.3 g | 11.9 g |
| Total Carbohydrates | 13.2 g | 66.9 g |
| Dietary Fiber | 2.2 g | 11.2 g |
| Total Sugars | 1.5 g | 7.6 g |
| Total Fat | 1.6 g | 8.1 g |
| Calcium | 19.8 mg | 100.5 mg |
| Iron | 0.73 mg | 3.73 mg |
| Magnesium | 23.8 mg | 121.2 mg |
| Phosphorus | 61.5 mg | 312.5 mg |
| Potassium | 155 mg | 790 mg |
| Sodium | 114 mg | 581 mg |
| Zinc | 0.51 mg | 2.59 mg |
| Copper | 0.09 mg | 0.48 mg |
| Manganese | 0.50 mg | 2.52 mg |
| Selenium | 11.5 µg | 58.6 µg |
| Vitamin C | 2.0 mg | 10.3 mg |
| Vitamin A (RAE) | 135.8 µg | 690.3 µg |
| Vitamin E | 1.09 mg | 5.53 mg |
| Vitamin K | 9.4 µg | 47.8 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.23 mg |
| Niacin (Vitamin B3) | 1.51 mg | 7.67 mg |
| Vitamin B6 | 0.07 mg | 0.36 mg |
| Folate (DFE) | 15.9 µg | 80.9 µg |
| Choline | 2.6 mg | 13.2 mg |
