Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Spinach leaves, washed and chopped | 360 g | Astringent, Sweet · Cooling |
 Mung beans, soaked and drained | 150 g | Sweet, Astringent · Cooling |
 Fresh coconut, finely grated | 70 g | Sweet · Cooling |
 Cumin seeds, ground fresh | 5 g | Pungent, Bitter · Heating |
 Turmeric, ground | 2 g | Bitter, Pungent, Astringent · Heating |
 Coconut oil, for tempering | 15 g | Sweet · Cooling |
 Mustard seeds, ready for tempering | 4 g | Pungent · Heating |
 Curry leaves, torn | 2 g | Bitter, Pungent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 800 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 800 ml (about 3 1/4 cups) hot water before starting Kerala Spinach Mung Molagootal; keep one small ladle in reserve in case the base tightens early.
- For Kerala Spinach Mung Molagootal, 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 mung with turmeric until soft enough to mash against the side of the pot. Maintain medium-low heat for 15–17 minutes, stirring every 3 minutes, until the pulses crush easily against the side of the pot.
- Wilt the chopped spinach into the lentils. Work over gentle medium heat for 4–6 minutes; continue once the pulses crush easily against the side of the pot.
- Thicken the green mixture with coconut ground together with cumin. Allow 8–10 minutes at low heat, checking whether the pulses crush easily against the side of the pot.
- Let mustard and curry leaves sputter in coconut oil, pour the tempering over the molagootal. Warm the fat over medium-low heat for 1 minute, let the spice sizzle for 30–45 seconds, and pour the tempering over the dish before its final rest.
- Rest it covered for two minutes. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kerala Spinach Mung Molagootal 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)
Mung softens the mineral character of spinach in this spoonable Kerala preparation 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 Kerala Spinach Mung Molagootal
| Nutrient | Per 100g | Per Serving (1 serving (353g)) |
|---|---|---|
| Energy (Calories) | 73 kcal | 258 kcal |
| Protein | 3.6 g | 12.7 g |
| Total Carbohydrates | 8.7 g | 30.7 g |
| Dietary Fiber | 2.9 g | 10.1 g |
| Total Sugars | 1.1 g | 4.0 g |
| Total Fat | 3.1 g | 11.0 g |
| Calcium | 47.2 mg | 166.6 mg |
| Iron | 1.87 mg | 6.58 mg |
| Magnesium | 45.1 mg | 159.1 mg |
| Phosphorus | 61.2 mg | 216.1 mg |
| Potassium | 304 mg | 1074 mg |
| Sodium | 135 mg | 478 mg |
| Zinc | 0.52 mg | 1.82 mg |
| Copper | 0.17 mg | 0.59 mg |
| Manganese | 0.39 mg | 1.36 mg |
| Selenium | 2.2 µg | 7.9 µg |
| Vitamin C | 7.9 mg | 27.9 mg |
| Vitamin A (RAE) | 120.6 µg | 425.8 µg |
| Vitamin E | 0.70 mg | 2.48 mg |
| Vitamin K | 125.2 µg | 442.1 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.33 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.27 mg |
| Niacin (Vitamin B3) | 0.48 mg | 1.69 mg |
| Vitamin B6 | 0.10 mg | 0.34 mg |
| Folate (DFE) | 117.7 µg | 415.4 µg |
| Choline | 16.5 mg | 58.4 mg |
