Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Spinach leaves, washed and chopped | 380 g | Astringent, Sweet · Cooling |
 Mung beans, soaked and drained | 170 g | Sweet, Astringent · Cooling |
 Tomatoes, finely chopped | 150 g | Sour, Sweet · Heating |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Fresh ginger, finely grated | 7 g | Pungent · Heating |
 Ghee, for tempering | 17 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 760 ml (about 3 1/4 cups) water for Gujarati Spinach Mung Shaak; bring it to a full boil, then keep it covered and hot for the additions below.
- For Gujarati Spinach Mung Shaak, cover the mung beans with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Simmer the soaked mung until the beans are tender yet mostly intact. Maintain moderate heat for 17–19 minutes, stirring every 3 minutes, until the pulses crush easily against the side of the pot.
- Cook the chopped tomatoes and ginger in a second pan until pulpy. Maintain medium-low heat for 9–11 minutes, stirring every 3 minutes, until the pulses crush easily against the side of the pot.
- Wilt the spinach into them. Allow 4–6 minutes at gentle medium heat, checking whether the leaves wilt but still retain their color.
- Combine the greens with the mung, finish with cumin bloomed in ghee. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Season after the textures have settled together. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Gujarati Spinach Mung Shaak for 3 minutes uncovered off the burner; turn the pieces once, check that no steam is softening the surface, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Whole mung gives this spinach shaak enough substance for a light midday meal Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Gujarati Spinach Mung Shaak
| Nutrient | Per 100g | Per Serving (1 serving (373g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 218 kcal |
| Protein | 3.6 g | 13.4 g |
| Total Carbohydrates | 8.7 g | 32.3 g |
| Dietary Fiber | 2.6 g | 9.6 g |
| Total Sugars | 1.1 g | 4.2 g |
| Total Fat | 1.4 g | 5.4 g |
| Calcium | 45.5 mg | 169.6 mg |
| Iron | 1.67 mg | 6.22 mg |
| Magnesium | 44.5 mg | 165.8 mg |
| Phosphorus | 58.2 mg | 217.2 mg |
| Potassium | 315 mg | 1174 mg |
| Sodium | 129 mg | 480 mg |
| Zinc | 0.48 mg | 1.78 mg |
| Copper | 0.15 mg | 0.58 mg |
| Manganese | 0.37 mg | 1.37 mg |
| Selenium | 1.2 µg | 4.5 µg |
| Vitamin C | 9.1 mg | 34.0 mg |
| Vitamin A (RAE) | 134.1 µg | 500.2 µg |
| Vitamin E | 0.73 mg | 2.73 mg |
| Vitamin K | 124.9 µg | 466.0 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.36 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.29 mg |
| Niacin (Vitamin B3) | 0.52 mg | 1.93 mg |
| Vitamin B6 | 0.10 mg | 0.38 mg |
| Folate (DFE) | 122.2 µg | 455.8 µg |
| Choline | 17.2 mg | 64.2 mg |
