Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
| Dry whole-wheat pasta | 300 g | Whole culinary ingredient |
 Pumpkin, diced small | 340 g | Sweet · Cooling |
 Fresh rosemary | 5 g | Pungent, Bitter, Astringent · 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 diced small pumpkin with oregano until fully tender.
- Fold in the pasta and fresh rosemary, 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 Pumpkin Rosemary 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 Pumpkin Rosemary Pasta
| Nutrient | Per 100g | Per Serving (1 serving (468g)) |
|---|---|---|
| Energy (Calories) | 72 kcal | 338 kcal |
| Protein | 2.4 g | 11.4 g |
| Total Carbohydrates | 13.1 g | 61.3 g |
| Dietary Fiber | 1.7 g | 7.8 g |
| Total Sugars | 0.9 g | 4.4 g |
| Total Fat | 1.7 g | 7.9 g |
| Calcium | 13.8 mg | 64.9 mg |
| Iron | 0.81 mg | 3.79 mg |
| Magnesium | 24.0 mg | 112.4 mg |
| Phosphorus | 63.3 mg | 296.6 mg |
| Potassium | 135 mg | 632 mg |
| Sodium | 107 mg | 502 mg |
| Zinc | 0.55 mg | 2.56 mg |
| Copper | 0.11 mg | 0.52 mg |
| Manganese | 0.51 mg | 2.39 mg |
| Selenium | 12.5 µg | 58.5 µg |
| Vitamin C | 1.7 mg | 7.9 mg |
| Vitamin A (RAE) | 77.8 µg | 364.6 µg |
| Vitamin E | 1.20 mg | 5.62 mg |
| Vitamin K | 2.1 µg | 10.0 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.35 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.26 mg |
| Niacin (Vitamin B3) | 1.51 mg | 7.07 mg |
| Vitamin B6 | 0.06 mg | 0.28 mg |
| Folate (DFE) | 14.6 µg | 68.5 µg |
| Choline | 1.5 mg | 7.2 mg |
