Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 230 g | Sweet, Astringent · Cooling |
 Beetroot, diced small | 200 g | Sweet · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the mung dal; soak for 25 minutes and drain.
- Simmer the pulse with turmeric and the diced small beetroot, coriander seeds in the measured water until tender enough to mash easily.
- Warm the ghee separately; let the cumin crackle, then stir in the ginger.
- Fold the tempering into the cooked dal, add the rock salt, and simmer uncovered for five minutes.
- Adjust to a ladleable consistency by stirring well, then rest covered briefly before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian dal tradition)
Beetroot Mung Dal balances a thoroughly cooked pulse with a restrained aromatic tempering. Vata: serve moist with ghee. Pitta: reduce ginger and use coriander seed. Kapha: reduce fat and add black pepper if suitable.
USDA Nutrition Facts for Beetroot Mung Dal
| Nutrient | Per 100g | Per Serving (1 serving (404g)) |
|---|---|---|
| Energy (Calories) | 67 kcal | 270 kcal |
| Protein | 3.7 g | 14.9 g |
| Total Carbohydrates | 10.5 g | 42.4 g |
| Dietary Fiber | 2.8 g | 11.4 g |
| Total Sugars | 1.8 g | 7.2 g |
| Total Fat | 1.4 g | 5.7 g |
| Calcium | 27.3 mg | 110.5 mg |
| Iron | 1.33 mg | 5.39 mg |
| Magnesium | 32.5 mg | 131.7 mg |
| Phosphorus | 59.9 mg | 242.2 mg |
| Potassium | 229 mg | 926 mg |
| Sodium | 135 mg | 546 mg |
| Zinc | 0.46 mg | 1.87 mg |
| Copper | 0.16 mg | 0.64 mg |
| Manganese | 0.23 mg | 0.91 mg |
| Selenium | 1.3 µg | 5.4 µg |
| Vitamin C | 1.4 mg | 5.6 mg |
| Vitamin A (RAE) | 10.6 µg | 42.9 µg |
| Vitamin E | 0.12 mg | 0.50 mg |
| Vitamin K | 1.4 µg | 5.8 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.38 mg | 1.55 mg |
| Vitamin B6 | 0.06 mg | 0.26 mg |
| Folate (DFE) | 102.3 µg | 414.2 µg |
| Choline | 15.1 mg | 61.2 mg |
