Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 215 g | Sweet, Astringent · Cooling |
 Okra, sliced | 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 sliced okra 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 Okra 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 Okra
| Nutrient | Per 100g | Per Serving (1 serving (428g)) |
|---|---|---|
| Energy (Calories) | 60 kcal | 257 kcal |
| Protein | 3.4 g | 14.5 g |
| Total Carbohydrates | 9.4 g | 40.1 g |
| Dietary Fiber | 2.7 g | 11.5 g |
| Total Sugars | 1.1 g | 4.6 g |
| Total Fat | 1.3 g | 5.6 g |
| Calcium | 35.3 mg | 151.2 mg |
| Iron | 1.20 mg | 5.14 mg |
| Magnesium | 35.1 mg | 150.3 mg |
| Phosphorus | 57.9 mg | 248.1 mg |
| Potassium | 213 mg | 912 mg |
| Sodium | 119 mg | 512 mg |
| Zinc | 0.46 mg | 1.97 mg |
| Copper | 0.15 mg | 0.64 mg |
| Manganese | 0.29 mg | 1.22 mg |
| Selenium | 1.2 µg | 5.2 µg |
| Vitamin C | 4.2 mg | 17.9 mg |
| Vitamin A (RAE) | 15.2 µg | 65.1 µg |
| Vitamin E | 0.17 mg | 0.74 mg |
| Vitamin K | 6.0 µg | 25.7 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.47 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.45 mg | 1.95 mg |
| Vitamin B6 | 0.08 mg | 0.35 mg |
| Folate (DFE) | 87.6 µg | 375.3 µg |
| Choline | 14.6 mg | 62.5 mg |
