Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Toor dal | 220 g | Sweet, Astringent · Heating |
 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 toor dal and soak it for 25 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)
Toor 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 Toor Dal with Spinach
| Nutrient | Per 100g | Per Serving (1 serving (429g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 253 kcal |
| Protein | 3.3 g | 14.2 g |
| Total Carbohydrates | 9.0 g | 38.5 g |
| Dietary Fiber | 2.4 g | 10.3 g |
| Total Sugars | 0.08 g | 0.3 g |
| Total Fat | 1.4 g | 6.0 g |
| Calcium | 37.9 mg | 162.8 mg |
| Iron | 1.34 mg | 5.75 mg |
| Magnesium | 38.1 mg | 163.7 mg |
| Phosphorus | 57.0 mg | 244.9 mg |
| Potassium | 274 mg | 1176 mg |
| Sodium | 130 mg | 560 mg |
| Zinc | 0.47 mg | 2.02 mg |
| Copper | 0.17 mg | 0.72 mg |
| Manganese | 0.40 mg | 1.72 mg |
| Selenium | 1.3 µg | 5.5 µg |
| Vitamin C | 4.3 mg | 18.6 mg |
| Vitamin A (RAE) | 80.0 µg | 343.8 µg |
| Vitamin E | 0.38 mg | 1.63 mg |
| Vitamin K | 73.2 µg | 314.4 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.41 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.51 mg | 2.19 mg |
| Vitamin B6 | 0.07 mg | 0.29 mg |
| Folate (DFE) | 87.8 µg | 377.3 µg |
| Choline | 3.4 mg | 14.5 mg |
