Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed until clear | 100 g | Sweet · Cooling |
 Mung beans, split and rinsed | 95 g | Sweet, Astringent · Cooling |
 Spinach leaves, washed and finely chopped | 150 g | Astringent, Sweet · Cooling |
 Fennel seeds, ground fresh | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 12 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1450 ml (about 6 cups) freshly boiled water for Spinach Mung Peya, reserving about 60 ml to correct the final consistency.
- Cook the rice and mung until soft and surrounded by broth. Maintain medium-low heat for 18–20 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Fold in the chopped spinach and simmer until fully tender. Maintain gentle medium heat for 19–21 minutes, stirring every 5 minutes, until the leaves wilt but still retain their color.
- Add fennel, salt, and ghee to the green peya. Keep the pan over low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Rest Spinach Mung Peya 6 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)
Spinach Mung Peya is deliberately soft, mild, and fluid for a light-meal day Vata: serve warm with the stated ghee and do not let it dry. Pitta: keep the seasoning mild and omit sharp sourness. Kapha: take a smaller bowl and retain the thin consistency.
USDA Nutrition Facts for Spinach Mung Peya
| Nutrient | Per 100g | Per Serving (1 serving (453g)) |
|---|---|---|
| Energy (Calories) | 47 kcal | 211 kcal |
| Protein | 1.9 g | 8.6 g |
| Total Carbohydrates | 8.1 g | 36.6 g |
| Dietary Fiber | 1.2 g | 5.3 g |
| Total Sugars | 0.4 g | 1.8 g |
| Total Fat | 0.8 g | 3.7 g |
| Calcium | 21.1 mg | 95.6 mg |
| Iron | 0.85 mg | 3.84 mg |
| Magnesium | 19.3 mg | 87.3 mg |
| Phosphorus | 30.5 mg | 138.0 mg |
| Potassium | 121 mg | 547 mg |
| Sodium | 75 mg | 340 mg |
| Zinc | 0.26 mg | 1.17 mg |
| Copper | 0.08 mg | 0.37 mg |
| Manganese | 0.20 mg | 0.90 mg |
| Selenium | 1.3 µg | 6.1 µg |
| Vitamin C | 2.6 mg | 11.8 mg |
| Vitamin A (RAE) | 44.7 µg | 202.6 µg |
| Vitamin E | 0.23 mg | 1.06 mg |
| Vitamin K | 40.5 µg | 183.5 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.32 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.42 mg | 1.90 mg |
| Vitamin B6 | 0.05 mg | 0.21 mg |
| Folate (DFE) | 70.1 µg | 317.9 µg |
| Choline | 7.2 mg | 32.6 mg |
