Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White mushrooms, sliced | 380 g | Sweet, Astringent · Cooling |
 Spinach, chopped | 300 g | Astringent, Sweet · Cooling |
 Aged cheese, grated | 110 g | Sour, Salty, Sweet · Heating |
 Fresh thyme | 5 g | Pungent · Heating |
 Olive oil | 22 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Cut the sliced white mushrooms and chopped spinach into even pieces and place them in a wide bowl.
- Add the olive oil, oregano, and rock salt; toss until every piece is lightly coated.
- Arrange the mixture in a shallow baking dish and distribute the grated aged cheese and fresh thyme evenly.
- Bake until the vegetables are tender and the top is lightly browned without becoming dry.
- Rest for five minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-bake adaptation)
Mushroom Spinach Cheese Bake is baked until tender and served warm in a moderate portion. 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 Cheese Bake
| Nutrient | Per 100g | Per Serving (1 serving (206g)) |
|---|---|---|
| Energy (Calories) | 101 kcal | 208 kcal |
| Protein | 5.9 g | 12.2 g |
| Total Carbohydrates | 3.0 g | 6.1 g |
| Dietary Fiber | 2.5 g | 5.1 g |
| Total Sugars | 0.3 g | 0.5 g |
| Total Fat | 7.6 g | 15.6 g |
| Calcium | 147.2 mg | 303.5 mg |
| Iron | 1.40 mg | 2.88 mg |
| Magnesium | 42.7 mg | 88.1 mg |
| Phosphorus | 120.2 mg | 247.9 mg |
| Potassium | 368 mg | 759 mg |
| Sodium | 355 mg | 731 mg |
| Zinc | 0.78 mg | 1.61 mg |
| Copper | 0.10 mg | 0.20 mg |
| Manganese | 0.42 mg | 0.87 mg |
| Selenium | 4.2 µg | 8.6 µg |
| Vitamin C | 11.2 mg | 23.1 mg |
| Vitamin A (RAE) | 214.4 µg | 442.3 µg |
| Vitamin E | 1.47 mg | 3.04 mg |
| Vitamin K | 185.5 µg | 382.7 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.15 mg | 0.30 mg |
| Niacin (Vitamin B3) | 0.61 mg | 1.26 mg |
| Vitamin B6 | 0.14 mg | 0.29 mg |
| Folate (DFE) | 74.5 µg | 153.6 µg |
| Choline | 9.3 mg | 19.3 mg |
