Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White mushrooms, sliced | 400 g | Sweet, Astringent · Cooling |
 Spinach, chopped | 300 g | Astringent, Sweet · Cooling |
 Firm tofu, cubed | 220 g | Sweet, Astringent · Cooling |
 Sesame seeds | 18 g | Sweet, Bitter, Astringent · Heating |
 Sesame oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Fresh ginger, julienned | 8 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 80 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the sliced white mushrooms and chopped spinach and cubed firm tofu into small, even pieces and keep them close to the stove.
- Heat the sesame oil in a wide pan and cook the ginger until aromatic.
- Add the ingredients in order from firmest to softest, tossing after each addition.
- Sprinkle in the water and rock salt with the sesame seeds; cover for three minutes.
- Uncover and toss over lively heat until tender-crisp and glossy, then serve immediately.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original East or Southeast Asian stir-fry adaptation)
Mushroom Spinach Stir-Fry is quickly cooked but served hot, with vegetables kept tender rather than raw. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Mushroom Spinach Stir-Fry
| Nutrient | Per 100g | Per Serving (1 serving (262g)) |
|---|---|---|
| Energy (Calories) | 73 kcal | 191 kcal |
| Protein | 6.2 g | 16.2 g |
| Total Carbohydrates | 2.9 g | 7.6 g |
| Dietary Fiber | 2.5 g | 6.6 g |
| Total Sugars | 0.2 g | 0.5 g |
| Total Fat | 4.7 g | 12.3 g |
| Calcium | 195.9 mg | 513.3 mg |
| Iron | 1.70 mg | 4.46 mg |
| Magnesium | 48.2 mg | 126.3 mg |
| Phosphorus | 98.2 mg | 257.3 mg |
| Potassium | 342 mg | 896 mg |
| Sodium | 177 mg | 464 mg |
| Zinc | 0.68 mg | 1.79 mg |
| Copper | 0.22 mg | 0.59 mg |
| Manganese | 0.61 mg | 1.59 mg |
| Selenium | 4.5 µg | 11.9 µg |
| Vitamin C | 8.1 mg | 21.3 mg |
| Vitamin A (RAE) | 134.3 µg | 351.8 µg |
| Vitamin E | 0.67 mg | 1.75 mg |
| Vitamin K | 143.2 µg | 375.3 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.19 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.63 mg | 1.65 mg |
| Vitamin B6 | 0.14 mg | 0.36 mg |
| Folate (DFE) | 63.4 µg | 166.0 µg |
| Choline | 6.2 mg | 16.2 mg |
