Whole Wheat Spaghetti In Spinach Sauce Recipe

Recipe By Tarla Dalal

A smart combination of the right ingredients is essential to ensure the maximum uptake of iron from a recipe. In this wholesome whole wheat spaghetti in spinach sauce, we have done away with cheese because calcium hinders the absorption of iron. Iron-rich red pumpkin is used in the place of milk to thicken the sauce. This recipe also has crunchy walnuts, another good source of iron and an excellent source of omega-3-fatty acids.

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33minstotal
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Whole Wheat Spaghetti In Spinach Sauce
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Ingredients for Whole Wheat Spaghetti In Spinach Sauce Recipe

  • 1 cup Chopped spinach, washed and drained
  • 0.19 cup Red pumpkin cubes
  • 1/2 cup Cooked whole wheat spaghetti
  • 1/2 teaspoon Olive oil
  • 1/2 teaspoon Finely chopped garlic
  • 0.13 cup Finely chopped spring onions
  • 0.13 cup Sliced red capsicum
  • 1/4 teaspoon Sugar
  • 1/2 teaspoon Dry red chilli flakes
  • 1/2 teaspoon Dried oregano
  • As required Salt and freshly ground black pepper
Nutrition
value
417
calories per serving
10 g Fat14 g Protein66 g Carbs9 g FiberOther

Current Totals

  • Fat
    10g
  • Protein
    14g
  • Carbs
    66g
  • Fiber
    9g

MacroNutrients

  • Carbs
    66g
  • Protein
    14g
  • Fiber
    9g

Fats

  • Fat
    10g

Vitamins & Minerals

  • Calcium
    208mg
  • Iron
    7mg
  • Vitamin A
    4058mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    2mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    267mcg
  • Vitamin B12
    < 1mcg
  • Vitamin C
    75mg
  • Vitamin E
    3mg
  • Copper
    < 1mcg
  • Magnesium
    191mg
  • Manganese
    3mg
  • Phosphorus
    199mg
  • Selenium
    5mcg
  • Zinc
    2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Tarla Dalal