Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
| Dry whole-wheat pasta | 300 g | Whole culinary ingredient |
 Spinach, chopped | 300 g | Astringent, Sweet · Cooling |
 Walnuts, chopped | 50 g | Sweet, 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 chopped spinach with oregano until fully tender.
- Fold in the pasta and chopped walnuts, 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 Spinach Walnut 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 Spinach Walnut Pasta
| Nutrient | Per 100g | Per Serving (1 serving (470g)) |
|---|---|---|
| Energy (Calories) | 88 kcal | 414 kcal |
| Protein | 3.1 g | 14.5 g |
| Total Carbohydrates | 12.8 g | 60.0 g |
| Dietary Fiber | 2.1 g | 9.7 g |
| Total Sugars | 0.6 g | 2.7 g |
| Total Fat | 3.4 g | 16.2 g |
| Calcium | 27.6 mg | 129.6 mg |
| Iron | 1.15 mg | 5.42 mg |
| Magnesium | 38.3 mg | 180.0 mg |
| Phosphorus | 72.0 mg | 338.4 mg |
| Potassium | 172 mg | 809 mg |
| Sodium | 119 mg | 561 mg |
| Zinc | 0.65 mg | 3.06 mg |
| Copper | 0.15 mg | 0.70 mg |
| Manganese | 0.72 mg | 3.37 mg |
| Selenium | 12.7 µg | 59.6 µg |
| Vitamin C | 4.5 mg | 21.3 mg |
| Vitamin A (RAE) | 75.0 µg | 352.5 µg |
| Vitamin E | 1.98 mg | 9.33 mg |
| Vitamin K | 79.1 µg | 371.5 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.41 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.33 mg |
| Niacin (Vitamin B3) | 1.54 mg | 7.24 mg |
| Vitamin B6 | 0.09 mg | 0.43 mg |
| Folate (DFE) | 45.0 µg | 211.3 µg |
| Choline | 4.2 mg | 19.6 mg |
