FOOD FACTS: Spinach Pasta Recipe Indian Style Calories – 117 kcal. For instance, Pasta is made from grain, When eaten in moderation, pasta can be part of a healthy diet. Whole-grain pasta may be a better choice for many, as it is lower in calories and carbs. Additionally, It’s a good source of energy and can give you fiber, too, if it’s made from whole grain. Finally, this will help you with stomach problems and help lower cholesterol.
Spinach PastaCourse: Weight LossCuisine: ItalianDifficulty: Easy
This simple pasta with spinach sauce is fast, easy and delicious. It’s ready in less than 15 minutes and makes a weeknight meal the whole family will love.
Wheat Pasta – 50 gram
Spinach – 100 gram
Onion – 1 medium size
Tomato – 1 Medium size
Garlic 8 to 10 cloves, 1 Green chili, small piece ginger finely chopped
1/4 Teaspoon turmeric, 1/2 Teaspoon Garam Masala, 1/2 Teaspoon chili powder, 1/4 Teaspoon coriander powder
2 Tablespoon Greek Yogurt, 1/2 Tablespoon chili flakes, 1/2 Lemon, Coriander Leaves
Salt, 1/2 Teaspoon Oil
- Cook the pasta adding little salt and keep it aside (Keep the pasta water as well )
- Boil water and keep the spinach in water for 5 minutes. Drain the water and take the leaves off after 5 minutes.
- Take a blender and put cleaned spinach leaves, 1/2 onion, 1/2 Tomato, one green chili and little salt. Blend everything into fine paste.
- Heat a pan and add 1/2 teaspoon Oil to it. When the oil is hot add the ginger and garlic to it.
- When the garlic turns slightly brown add 1/2 onion chopped and 1/2 tomato chopped to the pan and heat adding little salt until the tomato turns mushy.
- Once the Onion and tomato is cooked, add Chili flakes and spinach paste to the pan and mix well.
- Add Turmeric powder, coriander powder, chili powder and garam masala to the spinach and mix well.
- Add 1/2 cup water (pasta water kept aside) and bring the spinach gravy to a boil.
- Once the spinach gravy is semi thick, add cooked pasta to it and mix well.
- Heat the pasta for another minute (add extra salt if needed) and turn the stove off.
- Add 2 tablespoon Greek yogurt to the pasta and mix well.
- Serve your pasta hot and Enjoy your Lunch !!!!
Nutrient Benefits of spinach and pasta
- Vitamins and minerals:
Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.
Most of the carbs in spinach consist of fiber, which is incredibly healthy. Spinach also contains small amounts of sugar, mostly in the form of glucose and fructose.
- Plant compounds:
Spinach boasts many plant compounds that can improve health, such as lutein (improves eye health), kaempferol (decrease your risk of cancer and chronic diseases), nitrates (promote heart health), quercetin (ward off infection and inflammation), and zeaxanthin(improve eye health).
Spinach is high in insoluble fiber, which may boost your health in several ways. It adds bulk to stool as food passes through your digestive system. This may help prevent constipation. check out our spinach pasta recipe indian style for more details.
Health Benefits of Pasta
- Low Sodium and Cholesterol free:
Basically, per cup, enriched varieties of pasta provide a good sources of several essential nutrients, including iron and B-vitamins. Especially, If you’re watching your cholesterol levels, pasta is perfect for you, being very low in sodium and cholesterol free.
- Balanced Diet:
- Folic Acid:
For example, a serving of dry pasta supplies the equivalent of roughly 100 micrograms of folic acid, or 25% of the recommended daily intake. Moreover, Enriched pasta is fortified with folic-acid – essential for women of child-bearing age.
Health Benefits of Spinach
- Cancer prevention:
Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. In one study, these compounds helped slow tumor growth in a person’s cervix. They also decreased the size of the tumor. Several human studies link spinach consumption to a reduced risk of prostate cancer. Eating this leafy green may also help prevent breast cancer.
- Oxidative stress:
Free radicals are byproducts of metabolism. They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes. However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes.
- Eye health:
Firstly, spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Additionally, human eyes also contain high quantities of these pigments, which protect your eyes from the damage caused by sunlight.
- Blood pressure:
Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease.