Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Red lentils | 270 g | Sweet, Astringent · Cooling |
 Spinach, finely chopped | 140 g | Astringent, Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
 Ghee | 18 g | Sweet · Cooling |
| Water | 430 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the red lentils as a smooth batter, soaking and grinding it first when the ingredient is whole.
- Fold in the cumin, ginger, rock salt, and finely chopped spinach; rest for 15 minutes.
- Heat a heavy griddle and spread a thin film of ghee.
- Pour and spread each cake; cook until the top loses its wet sheen, then turn and finish the second side.
- Serve immediately while the center remains tender.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian chilla and dosa cooking)
Masoor Spinach Chilla is a warm griddle breakfast made from a rested grain or pulse batter. 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 Masoor Spinach Chilla
| Nutrient | Per 100g | Per Serving (1 serving (217g)) |
|---|---|---|
| Energy (Calories) | 135 kcal | 293 kcal |
| Protein | 8.0 g | 17.3 g |
| Total Carbohydrates | 20.4 g | 44.4 g |
| Dietary Fiber | 3.8 g | 8.2 g |
| Total Sugars | 0.09 g | 0.2 g |
| Total Fat | 2.9 g | 6.3 g |
| Calcium | 35.8 mg | 77.9 mg |
| Iron | 2.96 mg | 6.45 mg |
| Magnesium | 33.0 mg | 71.8 mg |
| Phosphorus | 101.1 mg | 219.9 mg |
| Potassium | 306 mg | 665 mg |
| Sodium | 196 mg | 426 mg |
| Zinc | 1.23 mg | 2.67 mg |
| Copper | 0.43 mg | 0.95 mg |
| Manganese | 0.69 mg | 1.50 mg |
| Selenium | 0.2 µg | 0.4 µg |
| Vitamin C | 5.1 mg | 11.1 mg |
| Vitamin A (RAE) | 94.0 µg | 204.5 µg |
| Vitamin E | 0.43 mg | 0.93 mg |
| Vitamin K | 77.9 µg | 169.4 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.60 mg | 1.31 mg |
| Vitamin B6 | 0.16 mg | 0.35 mg |
| Folate (DFE) | 94.6 µg | 205.8 µg |
| Choline | 3.8 mg | 8.3 mg |
