Spaghetti in Spinach Sauce (Iron Rich) by Tarla Dalal

Tarla.Dalal's picture

Dec. 11, 2013

From the kitchens of Italy, we bring you this plateful of healthy iron treat! spinach is the main ingredient of this recipe which is not only iron rich but also an excellent source of vitamin a. Use of whole wheat spaghetti adds fibre to this recipe. This iron rich recipe is surely worth a try!!


Cooked whole wheat spaghetti 3 Cup (48 tbs)
For the sauce
Finely chopped spinach 4 Cup (64 tbs)
Butter 1/2 Tablespoon
Finely chopped garlic 2 Teaspoon
Finely chopped spring onion 1 Cup (16 tbs) (with greens)
Thinly sliced red capsicum 1/2 Cup (8 tbs)
Grated processed cheese 2 Tablespoon
Milk 1 Cup (16 tbs)
Salt To Taste
Dried oregano 1 Teaspoon
Dry red chili flakes 1 Teaspoon



1. In boiling water, place the spinach and blanch for 1 minute.

2. Drain, refresh in cold water and blend until smooth.


For Sauce:

3. In a non-stick pan, heat butter and saute garlic and spring onion over medium flame for a few minutes.

4. Add red capsicum, saute for 1-2 minutes and then pour the spinach puree. Stir occasionally and cook for 1-2 minutes.

5. Add cheese, milk and salt. Stir and bring the mixture to a boil.

6. Toss in spaghetti, oregano and chili flakes. Cook for 2-3 minutes.


7. Serve immediately.


If you wish to serve it later, re-heat the sauce, adding a little milk or water if required and then toss the spaghetti in the sauce.

Recipe Summary

Difficulty Level: Easy
Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 332Calories from Fat 59

 % Daily Value*

Total Fat 7 g10.8%

Saturated Fat 3 g15%

Trans Fat 0 g


Sodium 284 mg11.83%

Total Carbohydrates 58 g19.3%

Dietary Fiber 8 g32%

Sugars 6 g

Protein 16 g32%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet