Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mung beans, split and rinsed | 135 g | Sweet, Astringent · Cooling |
 Spinach leaves, washed and finely chopped | 160 g | Astringent, Sweet · Cooling |
 Fennel seeds, ground fresh | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 10 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1450 ml (about 6 cups) water to a boil in a separate kettle and hold it hot, covered, so Spinach Mung Yusha never loses its simmer.
- Simmer the mung until soft and surrounded by ample broth. Maintain gentle medium heat for 20–22 minutes, stirring every 3 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Add the spinach and cook until the leaves lose all toughness. Maintain low heat for 18–20 minutes, stirring every 4 minutes, until the leaves wilt but still retain their color.
- Season the green yusha with fennel, salt, and ghee. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Spinach Mung Yusha 3 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 Yusha 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 Yusha
| Nutrient | Per 100g | Per Serving (1 serving (440g)) |
|---|---|---|
| Energy (Calories) | 34 kcal | 151 kcal |
| Protein | 2.1 g | 9.3 g |
| Total Carbohydrates | 5.2 g | 23.0 g |
| Dietary Fiber | 1.5 g | 6.7 g |
| Total Sugars | 0.5 g | 2.4 g |
| Total Fat | 0.7 g | 3.1 g |
| Calcium | 23.7 mg | 104.3 mg |
| Iron | 0.80 mg | 3.50 mg |
| Magnesium | 23.1 mg | 101.9 mg |
| Phosphorus | 33.4 mg | 147.2 mg |
| Potassium | 149 mg | 657 mg |
| Sodium | 78 mg | 343 mg |
| Zinc | 0.27 mg | 1.18 mg |
| Copper | 0.09 mg | 0.41 mg |
| Manganese | 0.17 mg | 0.76 mg |
| Selenium | 0.7 µg | 3.2 µg |
| Vitamin C | 3.0 mg | 13.0 mg |
| Vitamin A (RAE) | 47.9 µg | 210.7 µg |
| Vitamin E | 0.26 mg | 1.13 mg |
| Vitamin K | 44.6 µg | 196.4 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.24 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.25 mg | 1.09 mg |
| Vitamin B6 | 0.05 mg | 0.21 mg |
| Folate (DFE) | 65.5 µg | 288.5 µg |
| Choline | 9.4 mg | 41.3 mg |
