Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chana dal | 220 g | Sweet, Astringent · Cooling |
 Spinach, chopped | 260 g | Astringent, Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the chana dal and soak it for 45 minutes; drain well.
- Simmer the pulse with turmeric and water until it begins to soften.
- Add the chopped spinach and continue cooking until both pulse and vegetables are tender.
- Warm the ghee, bloom the cumin, coriander, and ginger, then fold the tempering into the pot with rock salt.
- Simmer uncovered for five minutes, stir to an even consistency, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian dal-and-vegetable cooking)
Chana Dal with Spinach pairs a thoroughly cooked pulse with vegetables for an everyday one-bowl main. 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 Chana Dal with Spinach
| Nutrient | Per 100g | Per Serving (1 serving (429g)) |
|---|---|---|
| Energy (Calories) | 62 kcal | 268 kcal |
| Protein | 3.3 g | 14.1 g |
| Total Carbohydrates | 8.3 g | 35.5 g |
| Dietary Fiber | 1.6 g | 6.7 g |
| Total Sugars | 0.08 g | 0.3 g |
| Total Fat | 1.9 g | 8.2 g |
| Calcium | 28.4 mg | 122.1 mg |
| Iron | 1.35 mg | 5.79 mg |
| Magnesium | 32.5 mg | 139.5 mg |
| Phosphorus | 52.4 mg | 225.1 mg |
| Potassium | 188 mg | 806 mg |
| Sodium | 128 mg | 550 mg |
| Zinc | 0.47 mg | 2.04 mg |
| Copper | 0.03 mg | 0.14 mg |
| Manganese | 0.17 mg | 0.74 mg |
| Selenium | 0.2 µg | 1.0 µg |
| Vitamin C | 4.3 mg | 18.6 mg |
| Vitamin A (RAE) | 79.9 µg | 343.3 µg |
| Vitamin E | 0.38 mg | 1.63 mg |
| Vitamin K | 73.2 µg | 314.4 µg |
| Thiamin (Vitamin B1) | 0.01 mg | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.13 mg | 0.56 mg |
| Vitamin B6 | 0.03 mg | 0.13 mg |
| Folate (DFE) | 29.4 µg | 126.5 µg |
| Choline | 3.4 mg | 14.5 mg |
