Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Spinach leaves, washed and chopped | 400 g | Astringent, Sweet · Cooling |
 Chana dal, soaked and drained | 180 g | Sweet, Astringent · Cooling |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Turmeric, ground | 2 g | Bitter, Pungent, Astringent · Heating |
 Ghee, for tempering | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 800 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 800 ml (about 3 1/4 cups) hot water before starting Bengali Spinach Chana Dal; keep one small ladle in reserve in case the base tightens early.
- Cover the chana dal with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Simmer the soaked chana dal with turmeric until tender while preserving some shape in each grain. Aim for an even 3–4 mm thickness; repair cracks before the piece reaches the hot surface.
- Fold in the chopped spinach and cook uncovered until the greens are soft and the broth thickens again. Work over low heat for 4–6 minutes, folding from the bottom until the mixture is even, hot through, and no raw spice aroma remains.
- Bloom cumin and crushed fennel in ghee, pour the tempering through the dal. Warm the fat over medium-low heat for 1 minute, let the spice sizzle for 30–45 seconds, and pour the tempering over the dish before its final rest.
- Season before serving. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Bengali Spinach Chana Dal for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Fennel keeps this spinach and chana dal preparation aromatic but gentle Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Bengali Spinach Chana Dal
| Nutrient | Per 100g | Per Serving (1 serving (353g)) |
|---|---|---|
| Energy (Calories) | 68 kcal | 239 kcal |
| Protein | 3.7 g | 13.0 g |
| Total Carbohydrates | 8.7 g | 30.8 g |
| Dietary Fiber | 1.9 g | 6.6 g |
| Total Sugars | 0.1 g | 0.5 g |
| Total Fat | 2.2 g | 7.8 g |
| Calcium | 43.3 mg | 152.7 mg |
| Iron | 1.76 mg | 6.22 mg |
| Magnesium | 43.1 mg | 152.1 mg |
| Phosphorus | 59.3 mg | 209.4 mg |
| Potassium | 263 mg | 928 mg |
| Sodium | 135 mg | 477 mg |
| Zinc | 0.54 mg | 1.92 mg |
| Copper | 0.05 mg | 0.18 mg |
| Manganese | 0.31 mg | 1.09 mg |
| Selenium | 0.3 µg | 1.1 µg |
| Vitamin C | 8.0 mg | 28.4 mg |
| Vitamin A (RAE) | 143.8 µg | 507.5 µg |
| Vitamin E | 0.68 mg | 2.40 mg |
| Vitamin K | 136.9 µg | 483.4 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.24 mg | 0.84 mg |
| Vitamin B6 | 0.06 mg | 0.20 mg |
| Folate (DFE) | 55.0 µg | 194.2 µg |
| Choline | 5.9 mg | 20.8 mg |
