Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 170 g | Sweet, Astringent · Cooling |
 Spinach, chopped | 300 g | Astringent, Sweet · Cooling |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil | 16 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1400 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and cut the split mung dal and chopped spinach into even pieces.
- Warm the olive oil; bloom the cumin and soften the coriander seeds.
- Add the main ingredients and water, bring to a boil, then lower to a steady simmer.
- Cook until everything is completely tender; mash or blend part of the soup to give the broth body.
- Add the rock salt, simmer for three more minutes, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-soup adaptation)
Spinach Mung Soup is a vegetable-forward soup served warm with a fully cooked texture. 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 Mung Soup
| Nutrient | Per 100g | Per Serving (1 serving (474g)) |
|---|---|---|
| Energy (Calories) | 43 kcal | 206 kcal |
| Protein | 2.6 g | 12.5 g |
| Total Carbohydrates | 6.4 g | 30.2 g |
| Dietary Fiber | 1.9 g | 9.1 g |
| Total Sugars | 0.7 g | 3.1 g |
| Total Fat | 1.1 g | 5.1 g |
| Calcium | 32.7 mg | 155.3 mg |
| Iron | 1.18 mg | 5.59 mg |
| Magnesium | 31.4 mg | 149.1 mg |
| Phosphorus | 42.3 mg | 200.6 mg |
| Potassium | 205 mg | 974 mg |
| Sodium | 119 mg | 566 mg |
| Zinc | 0.35 mg | 1.65 mg |
| Copper | 0.12 mg | 0.55 mg |
| Manganese | 0.24 mg | 1.16 mg |
| Selenium | 1.0 µg | 4.5 µg |
| Vitamin C | 4.9 mg | 23.4 mg |
| Vitamin A (RAE) | 74.8 µg | 354.8 µg |
| Vitamin E | 0.53 mg | 2.51 mg |
| Vitamin K | 77.6 µg | 368.4 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.33 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.25 mg |
| Niacin (Vitamin B3) | 0.33 mg | 1.56 mg |
| Vitamin B6 | 0.07 mg | 0.31 mg |
| Folate (DFE) | 86.7 µg | 411.2 µg |
| Choline | 11.9 mg | 56.3 mg |
