Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
| Dry whole-wheat pasta | 300 g | Whole culinary ingredient |
 Zucchini, diced | 320 g | Sweet, Astringent · Cooling |
 Fresh parsley | 22 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 diced zucchini with oregano until fully tender.
- Fold in the pasta and 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)
Whole-Wheat Pasta with Zucchini Herbs 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 Pasta with Zucchini Herbs
| Nutrient | Per 100g | Per Serving (1 serving (468g)) |
|---|---|---|
| Energy (Calories) | 71 kcal | 330 kcal |
| Protein | 2.5 g | 11.6 g |
| Total Carbohydrates | 12.5 g | 58.4 g |
| Dietary Fiber | 1.8 g | 8.2 g |
| Total Sugars | 0.9 g | 4.1 g |
| Total Fat | 1.7 g | 8.0 g |
| Calcium | 13.6 mg | 63.5 mg |
| Iron | 0.78 mg | 3.66 mg |
| Magnesium | 25.3 mg | 118.2 mg |
| Phosphorus | 62.4 mg | 292.0 mg |
| Potassium | 123 mg | 574 mg |
| Sodium | 109 mg | 511 mg |
| Zinc | 0.55 mg | 2.59 mg |
| Copper | 0.10 mg | 0.46 mg |
| Manganese | 0.52 mg | 2.43 mg |
| Selenium | 12.5 µg | 58.4 µg |
| Vitamin C | 4.6 mg | 21.7 mg |
| Vitamin A (RAE) | 6.8 µg | 31.8 µg |
| Vitamin E | 1.04 mg | 4.89 mg |
| Vitamin K | 21.9 µg | 102.7 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.35 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.25 mg |
| Niacin (Vitamin B3) | 1.49 mg | 6.99 mg |
| Vitamin B6 | 0.08 mg | 0.36 mg |
| Folate (DFE) | 17.3 µg | 81.1 µg |
| Choline | 1.8 mg | 8.6 mg |
