Whole Wheat Spaghetti with Spinach Dumplings in Pumpkin Sauce
by Tarla Dalal
The steamed spinach dumplings are usually served in a rich cheese sauce, almond sauce or butter sauce. For a healthy combination, this has been substituted with a low cal, yet creamy pumpkin sauce. Make sure to add all the dumplings and the sauce to the whole wheat spaghetti just before serving.
Whole Wheat Spaghetti with Spinach Dumplings in Pumpkin Sauce recipe - How to make Whole Wheat Spaghetti with Spinach Dumplings in Pumpkin Sauce
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
1 1/2 cups cooked whole wheat pasta (spaghetti)
For The Pumpkin Sauce
2 cups roughly chopped and boiled red pumpkin (bhopla / kaddu)
1/2 tsp low-fat butter
1/2 cup finely chopped onions
1/4 tsp chopped garlic (lehsun)
1/4 tsp dried thyme
1/2 cup low-fat milk (99.7 % fat-free)
1 tsp dry red chilli flakes (paprika)
salt to taste
For The Spinach Dumplings (makes Approx. 14)
1/2 cup blanched and chopped spinach (palak)
1/4 cup grated low-fat paneer (cottage cheese)
1 tbsp whole wheat flour (gehun ka atta)
1/4 tsp finely chopped green chillies
a pinch of nutmeg (jaiphal) powder
salt to taste
Other Ingredients
1 tsp oil for cooking
Method
For the pumpkin sauce
For the spinach dumplings
How to proceed
Handtip:
For the pumpkin sauce
- For the pumpkin sauce
- Heat the butter in a broad non-stick pan, add the onions, garlic and thyme and sauté on a medium flame for 2 minutes till the onions turn translucent.
- Add the red pumpkin, mix well and cook on a medium flame for 1 minute or till the red pumpkin is tender. Keep aside to cool slightly.
- Blend the mixture in a mixer to a smooth purée.
- Transfer the purée back to the same pan, add milk, chilli flakes and salt and mix well.
- Bring to boil and simmer for 2 minutes. Keep aside.
For the spinach dumplings
- For the spinach dumplings
- Combine all the ingredients in a bowl and mix well.
- Divide the mixture into 14 equal portions and shape them into round balls in between your palms.
- Steam in a steamer for 7 to 8 minutes and keep aside to cool slightly.
How to proceed
- How to proceed
- Just before serving, reheat the pumpkin sauce and add the whole wheat spaghetti. Mix well and cook on medium flame for 1 to 2 minutes.
- Spoon out the spaghetti with the pumpkin sauce into a serving dish, place the spinach dumplings on top and serve immediately.
Handtip:
- Handtip:
- The pumpkin sauce can be substituted with low calorie white sauce, if you so desire.
Nutrient values per serving
| Energy | 347 cal |
| Protein | 14.2 g |
| Carbohydrates | 62 g |
| Fiber | 3 g |
| Fat | 4.2 g |
| Cholesterol | 2.5 mg |
| Vitamin A | 2683.8 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 1.4 mg |
| Vitamin C | 18.9 mg |
| Folic Acid | 78 mcg |
| Calcium | 180.2 mg |
| Iron | 2.3 mg |
| Magnesium | 114.4 mg |
| Phosphorus | 110.2 mg |
| Sodium | 79.5 mg |
| Potassium | 380.2 mg |
| Zinc | 0.9 mg |
Outbrain
Hard to believe but the pumpkin sauce turned out to be very tasty. A great pasta recipe for weight watchers too. A must try recipe!!