Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth leaves, chopped | 600 g | Sweet, Astringent · Cooling |
 Soaked split mung dal | 70 g | Sweet, Astringent · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the chopped amaranth leaves into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds and ginger, then add turmeric.
- Add the vegetables and soaked split mung dal; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Amaranth Leaf Sabzi is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Amaranth Leaf Sabzi
| Nutrient | Per 100g | Per Serving (1 serving (200g)) |
|---|---|---|
| Energy (Calories) | 70 kcal | 141 kcal |
| Protein | 4.0 g | 8.1 g |
| Total Carbohydrates | 9.0 g | 18.0 g |
| Dietary Fiber | 1.5 g | 3.1 g |
| Total Sugars | 0.6 g | 1.2 g |
| Total Fat | 2.7 g | 5.4 g |
| Calcium | 177.9 mg | 357.1 mg |
| Iron | 2.79 mg | 5.61 mg |
| Magnesium | 60.3 mg | 121.1 mg |
| Phosphorus | 72.9 mg | 146.3 mg |
| Potassium | 582 mg | 1168 mg |
| Sodium | 211 mg | 423 mg |
| Zinc | 0.94 mg | 1.90 mg |
| Copper | 0.21 mg | 0.43 mg |
| Manganese | 0.82 mg | 1.64 mg |
| Selenium | 1.4 µg | 2.9 µg |
| Vitamin C | 32.8 mg | 65.9 mg |
| Vitamin A (RAE) | 128.8 µg | 258.5 µg |
| Vitamin E | 0.14 mg | 0.28 mg |
| Vitamin K | 852.8 µg | 1712.1 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.72 mg | 1.44 mg |
| Vitamin B6 | 0.18 mg | 0.36 mg |
| Folate (DFE) | 118.2 µg | 237.2 µg |
| Choline | 9.5 mg | 19.0 mg |
