Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, soaked | 210 g | Sweet · Cooling |
 Urad dal, soaked | 80 g | Sweet · Heating |
 Spinach, finely chopped | 140 g | Astringent, Sweet · Cooling |
 Coriander seeds | 3 g | Astringent, Bitter, Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
 Ghee | 18 g | Sweet · Cooling |
| Water | 380 g | Whole culinary ingredient |
Step-by-Step Preparation
- Grind the soaked rice and urad dal with enough water to make a thick, smooth batter.
- Fold in the cumin and rock salt; rest the batter for 45 minutes.
- Heat a griddle, brush it with ghee, and spread a small ladle of batter into a thick round.
- Scatter the finely chopped spinach and coriander seeds over the wet surface and press them in lightly.
- Cook both sides over medium-low heat until set and golden, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary South Indian uttapam cooking)
Spinach Uttapam is kept thick, softly cooked, and topped with finely cut vegetables. 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 Spinach Uttapam
| Nutrient | Per 100g | Per Serving (1 serving (209g)) |
|---|---|---|
| Energy (Calories) | 149 kcal | 312 kcal |
| Protein | 4.8 g | 10.0 g |
| Total Carbohydrates | 26.6 g | 55.8 g |
| Dietary Fiber | 2.6 g | 5.5 g |
| Total Sugars | 0.1 g | 0.2 g |
| Total Fat | 2.7 g | 5.6 g |
| Calcium | 44.2 mg | 92.5 mg |
| Iron | 2.55 mg | 5.35 mg |
| Magnesium | 47.9 mg | 100.4 mg |
| Phosphorus | 76.5 mg | 160.3 mg |
| Potassium | 227 mg | 475 mg |
| Sodium | 206 mg | 431 mg |
| Zinc | 0.72 mg | 1.51 mg |
| Copper | 0.18 mg | 0.38 mg |
| Manganese | 0.59 mg | 1.23 mg |
| Selenium | 4.8 µg | 10.2 µg |
| Vitamin C | 4.8 mg | 10.1 mg |
| Vitamin A (RAE) | 96.7 µg | 202.6 µg |
| Vitamin E | 0.47 mg | 0.98 mg |
| Vitamin K | 80.9 µg | 169.5 µg |
| Thiamin (Vitamin B1) | 0.19 mg | 0.39 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.15 mg |
| Niacin (Vitamin B3) | 1.33 mg | 2.79 mg |
| Vitamin B6 | 0.10 mg | 0.21 mg |
| Folate (DFE) | 150.0 µg | 314.3 µg |
| Choline | 5.2 mg | 11.0 mg |
