Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sweet potatoes, sliced | 500 g | Sweet · Cooling |
 Spinach, chopped | 260 g | Astringent, Sweet · Cooling |
 Paneer, crumbled | 220 g | Sweet · Cooling |
 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 sweet potatoes 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 crumbled paneer 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)
Sweet Potato Spinach Paneer Gratin 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 Sweet Potato Spinach Paneer Gratin
| Nutrient | Per 100g | Per Serving (1 serving (252g)) |
|---|---|---|
| Energy (Calories) | 134 kcal | 338 kcal |
| Protein | 5.0 g | 12.6 g |
| Total Carbohydrates | 16.0 g | 40.4 g |
| Dietary Fiber | 2.2 g | 5.5 g |
| Total Sugars | 7.3 g | 18.4 g |
| Total Fat | 5.7 g | 14.4 g |
| Calcium | 175.3 mg | 442.5 mg |
| Iron | 1.12 mg | 2.84 mg |
| Magnesium | 46.2 mg | 116.5 mg |
| Phosphorus | 143.1 mg | 361.2 mg |
| Potassium | 473 mg | 1194 mg |
| Sodium | 280 mg | 707 mg |
| Zinc | 0.74 mg | 1.86 mg |
| Copper | 0.11 mg | 0.28 mg |
| Manganese | 0.37 mg | 0.94 mg |
| Selenium | 2.6 µg | 6.5 µg |
| Vitamin C | 8.4 mg | 21.3 mg |
| Vitamin A (RAE) | 505.7 µg | 1277.0 µg |
| Vitamin E | 1.22 mg | 3.09 mg |
| Vitamin K | 128.7 µg | 324.9 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.30 mg |
| Riboflavin (Vitamin B2) | 0.23 mg | 0.57 mg |
| Niacin (Vitamin B3) | 0.59 mg | 1.48 mg |
| Vitamin B6 | 0.22 mg | 0.56 mg |
| Folate (DFE) | 56.1 µg | 141.6 µg |
| Choline | 30.0 mg | 75.6 mg |
