Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 215 g | Sweet, Astringent · Cooling |
 Amaranth leaves, chopped | 260 g | Sweet, Astringent · 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 split mung dal and soak it for 25 minutes; drain well.
- Simmer the pulse with turmeric and water until it begins to soften.
- Add the chopped amaranth leaves 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)
Mung Dal with Amaranth Leaves 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 Mung Dal with Amaranth Leaves
| Nutrient | Per 100g | Per Serving (1 serving (428g)) |
|---|---|---|
| Energy (Calories) | 58 kcal | 250 kcal |
| Protein | 3.5 g | 14.8 g |
| Total Carbohydrates | 8.8 g | 37.9 g |
| Dietary Fiber | 2.2 g | 9.4 g |
| Total Sugars | 0.8 g | 3.6 g |
| Total Fat | 1.3 g | 5.7 g |
| Calcium | 55.5 mg | 237.7 mg |
| Iron | 1.46 mg | 6.25 mg |
| Magnesium | 34.8 mg | 149.0 mg |
| Phosphorus | 56.2 mg | 241.0 mg |
| Potassium | 260 mg | 1114 mg |
| Sodium | 121 mg | 520 mg |
| Zinc | 0.51 mg | 2.18 mg |
| Copper | 0.16 mg | 0.67 mg |
| Manganese | 0.30 mg | 1.29 mg |
| Selenium | 1.2 µg | 5.3 µg |
| Vitamin C | 7.3 mg | 31.1 mg |
| Vitamin A (RAE) | 31.9 µg | 136.6 µg |
| Vitamin E | 0.11 mg | 0.46 mg |
| Vitamin K | 174.2 µg | 746.3 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.36 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.40 mg | 1.72 mg |
| Vitamin B6 | 0.08 mg | 0.34 mg |
| Folate (DFE) | 91.4 µg | 391.6 µg |
| Choline | 12.7 mg | 54.5 mg |
