Quick Recipe For Pasta| Delicious and Nutrious Refreshment, Pasta| Delicious and Nutritious Refreshment, Pasta|

Delicious and Nutritious Refreshment, Pasta.

Pasta: An all-time favorite with kids, this is an easy pasta recipe. Pasta made with onions, garlic, tomatoes, spring onions, celery, and basil is delicious. If you add grated cheese to it before serving, then the pasta will become more tasty. It is a better nutritious dish for unexpected guests and school-going children.

Introduction to Pasta

Pasta is a staple food in many cuisines worldwide, particularly in Italian dishes. Made primarily from wheat flour mixed with water or eggs, it is formed into different shapes and sizes such as spaghetti, penne, fettuccine, or macaroni. Pasta is versatile, easy to cook, and pairs well with various sauces, making it a favorite comfort food for many.

While it is often seen as a high-carbohydrate food, pasta can also be a source of essential nutrients, especially when made from whole grains or enriched with added nutrients. Incorporating pasta into a balanced diet can offer numerous health benefits.

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Nutritional Value of Pasta (per 100g, cooked)

Standard White Pasta

• Calories: ~130 kcal
• Carbohydrates: ~25g
• Protein: ~5g
• Fat: ~1g (mostly unsaturated fats)
• Fiber: ~1.5g
• Vitamins:
  • B-vitamins (thiamin, niacin, folic acid in enriched pasta)
• Minerals:
  • Iron (in enriched pasta), magnesium, zinc

Whole Wheat Pasta

• Calories: ~150 kcal
• Carbohydrates: ~30g
• Protein: ~6g
• Fat: ~1.5g
• Fiber: ~5-7g (significantly higher than white pasta)
• Vitamins and Minerals:
  • Higher levels of magnesium, zinc, and potassium compared to white pasta

Gluten-Free Pasta (Varies depending on the base, e.g., rice, quinoa, or legumes)

• Calories: ~120-180 kcal
• Carbohydrates: ~20-30g
• Protein: ~5-8g (especially high in legume-based pastas)
• Fiber: ~2-6g

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Health Benefits of Pasta

1. Energy Source: High in complex carbohydrates, pasta provides a steady release of energy.
2. Whole Grain Benefits: Whole wheat pasta supports heart health, digestive health, and weight management due to its higher fiber content.
3. Versatility: Easy to pair with nutrient-rich vegetables, proteins, and healthy fats, making it part of a balanced meal.
4. Low Glycemic Index Options: Whole wheat and legume-based pasta have a lower glycemic index, supporting blood sugar management.

Ingredients for Pasta:

(for 2 person)

• Pasta- 200 gm.
• Grated Onions-50 gm.
• Chopped Spring onion-20 gm.
• 1 small bunch of Basil leaves.
• 1 small bunch of Mint leaves.
• 5 grated Tomatoes(better ,if organic)-5 no.s.
• 1 cup of Tomato Ketchup.
• Grated Garlic Cloves -20gm.
• Celery powder-20 gm.
• Pepper powder-1/2 tsp.
• Edible Oil-2 Tbsp.
• Salt as required.

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Method of Pasta:

[1] Boiling the Pasta.

• Boil the Pasta, adding 1/2 tbsp of salt on medium flame, for 10-12 minutes.
• Then, strain the excess water, and add cold water to the pot to prevent over-boiling. Transfer it to the colander.

[2] Saute the ingredients.

• Heat oil in a frying pan. Add chopped onions, spring onion, grated Garlic cloves, and celery. Saute the ingredients for a while.

[3] Making the gravy.

• Add other ingredients, tomato ketchup, and basil leaves.
• Also, add some salt(mind the salt added to Pasta) and black pepper powder.
• Mix well and cook to prepare a gravy.

[4] Adding the Pasta to the gravy.

• Add boiled Pasta to the gravy and mix well.
• Cook on medium flame (or high if necessary) for 2-3 minutes.

Pasta is ready. Garnish with Paneer (optional) and Mint leaves, and serve to guests!

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