Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
| Dry whole-wheat pasta | 300 g | Whole culinary ingredient |
 Spinach, chopped | 300 g | Astringent, Sweet · Cooling |
 Cottage cheese | 180 g | Sour, Sweet · Cooling |
 Fresh dill | 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 chopped spinach with oregano until fully tender.
- Fold in the pasta and cottage cheese, fresh dill, 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)
Spinach Cottage Cheese 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 Spinach Cottage Cheese Pasta
| Nutrient | Per 100g | Per Serving (1 serving (507g)) |
|---|---|---|
| Energy (Calories) | 73 kcal | 371 kcal |
| Protein | 3.5 g | 17.7 g |
| Total Carbohydrates | 11.9 g | 60.5 g |
| Dietary Fiber | 1.8 g | 9.0 g |
| Total Sugars | 0.8 g | 4.2 g |
| Total Fat | 1.8 g | 9.1 g |
| Calcium | 34.1 mg | 173.0 mg |
| Iron | 1.07 mg | 5.41 mg |
| Magnesium | 32.9 mg | 166.8 mg |
| Phosphorus | 71.9 mg | 364.7 mg |
| Potassium | 166 mg | 841 mg |
| Sodium | 140 mg | 708 mg |
| Zinc | 0.59 mg | 2.99 mg |
| Copper | 0.10 mg | 0.53 mg |
| Manganese | 0.59 mg | 3.00 mg |
| Selenium | 12.9 µg | 65.6 µg |
| Vitamin C | 4.9 mg | 24.9 mg |
| Vitamin A (RAE) | 79.1 µg | 400.8 µg |
| Vitamin E | 1.27 mg | 6.42 mg |
| Vitamin K | 73.2 µg | 371.2 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.43 mg |
| Niacin (Vitamin B3) | 1.42 mg | 7.21 mg |
| Vitamin B6 | 0.08 mg | 0.40 mg |
| Folate (DFE) | 41.5 µg | 210.3 µg |
| Choline | 4.4 mg | 22.1 mg |
