Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats, sorted and rinsed | 150 g | Sweet · Heating |
 Red lentils, rinsed until clear | 180 g | Sweet, Astringent · Cooling |
 Spinach leaves, washed and chopped | 330 g | Astringent, Sweet · Cooling |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Olive oil, for finishing | 14 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1150 ml (about 4 3/4 cups) hot water before starting Kapha Oat Masoor Spinach Stew; keep one small ladle in reserve in case the base tightens early.
- Simmer the red lentils until they begin to dissolve into the broth. Maintain low heat for 11–13 minutes, stirring every 4 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Stir in the rolled oats and chopped spinach, keeping the pot moving as it thickens. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- For Kapha Oat Masoor Spinach Stew, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Add grated ginger, pepper, salt, and a scant olive-oil finish before serving. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Oat Masoor Spinach Stew 4 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Kapha Oat Masoor Spinach Stew is a light, warming complete meal composed to calm kapha Vata: add a little ghee and keep the serving moist if dryness appears. Pitta: reduce pepper and ginger while retaining coriander. Kapha: retain the lean portion, warming spices, and abundant vegetables.
USDA Nutrition Facts for Kapha Oat Masoor Spinach Stew
| Nutrient | Per 100g | Per Serving (1 serving (460g)) |
|---|---|---|
| Energy (Calories) | 78 kcal | 357 kcal |
| Protein | 4.0 g | 18.2 g |
| Total Carbohydrates | 12.6 g | 57.8 g |
| Dietary Fiber | 2.3 g | 10.8 g |
| Total Sugars | 0.2 g | 0.8 g |
| Total Fat | 1.6 g | 7.3 g |
| Calcium | 29.7 mg | 136.4 mg |
| Iron | 1.58 mg | 7.29 mg |
| Magnesium | 32.4 mg | 148.9 mg |
| Phosphorus | 71.5 mg | 328.7 mg |
| Potassium | 200 mg | 918 mg |
| Sodium | 102 mg | 470 mg |
| Zinc | 0.75 mg | 3.47 mg |
| Copper | 0.19 mg | 0.89 mg |
| Manganese | 0.36 mg | 1.64 mg |
| Selenium | 2.5 µg | 11.7 µg |
| Vitamin C | 5.2 mg | 24.0 mg |
| Vitamin A (RAE) | 84.5 µg | 388.5 µg |
| Vitamin E | 0.57 mg | 2.61 mg |
| Vitamin K | 87.6 µg | 402.9 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.47 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.37 mg | 1.72 mg |
| Vitamin B6 | 0.08 mg | 0.39 mg |
| Folate (DFE) | 57.4 µg | 264.2 µg |
| Choline | 6.9 mg | 31.8 mg |
