Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mung beans, soaked and drained | 180 g | Sweet, Astringent · Cooling |
 Spinach leaves, washed and chopped | 340 g | Astringent, Sweet · Cooling |
 Tomatoes, finely chopped | 160 g | Sour, Sweet · Heating |
 Cumin seeds, lightly crushed | 4 g | Pungent, Bitter · Heating |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Ghee, for tempering | 16 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1050 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1050 ml (about 4 1/2 cups) hot water before starting Karnataka Spinach Mung Bassaru; keep one small ladle in reserve in case the base tightens early.
- For Karnataka Spinach Mung Bassaru, 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.
- Cook the soaked mung until tender, add the spinach. Simmer the pulses over low heat for 15–18 minutes, then add the greens for the final 3–4 minutes, until both components are tender without losing all definition.
- Drain off most of the green cooking broth into a second pot. Let it drain for 1 minute without pressing harder than the recipe's texture requires.
- Simmer the reserved broth with chopped tomato, cumin, and pepper until it becomes a fragrant, light saaru. Maintain moderate heat for 9–11 minutes, stirring every 4 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Mash the remaining beans and greens coarsely, season both preparations. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Finish the broth with warm ghee before serving them together. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Karnataka Spinach Mung Bassaru for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
This bassaru yields both a light spinach broth and a hearty mung side Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: use fewer tomatoes and soften the pepper with coriander. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Karnataka Spinach Mung Bassaru
| Nutrient | Per 100g | Per Serving (1 serving (439g)) |
|---|---|---|
| Energy (Calories) | 51 kcal | 224 kcal |
| Protein | 3.1 g | 13.8 g |
| Total Carbohydrates | 7.7 g | 33.9 g |
| Dietary Fiber | 2.3 g | 10.0 g |
| Total Sugars | 1.0 g | 4.4 g |
| Total Fat | 1.2 g | 5.2 g |
| Calcium | 38.6 mg | 169.6 mg |
| Iron | 1.41 mg | 6.21 mg |
| Magnesium | 37.5 mg | 164.6 mg |
| Phosphorus | 50.8 mg | 223.1 mg |
| Potassium | 264 mg | 1161 mg |
| Sodium | 108 mg | 476 mg |
| Zinc | 0.41 mg | 1.81 mg |
| Copper | 0.14 mg | 0.61 mg |
| Manganese | 0.33 mg | 1.43 mg |
| Selenium | 1.1 µg | 4.6 µg |
| Vitamin C | 7.2 mg | 31.6 mg |
| Vitamin A (RAE) | 103.0 µg | 452.7 µg |
| Vitamin E | 0.59 mg | 2.61 mg |
| Vitamin K | 95.5 µg | 419.7 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.44 mg | 1.92 mg |
| Vitamin B6 | 0.09 mg | 0.38 mg |
| Folate (DFE) | 102.9 µg | 452.4 µg |
| Choline | 14.7 mg | 64.4 mg |
