Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Spinach leaves, washed and finely chopped | 220 g | Astringent, Sweet · Cooling |
 White rice, rinsed until clear | 125 g | 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
- Measure 1450 ml (about 6 cups) water for Spinach Rice Soft Mash; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook the rice until almost collapsed, then add the spinach. Maintain medium-low heat for 19–21 minutes, stirring every 3 minutes, until the leaves wilt but still retain their color.
- Simmer until the leaves soften fully and blend the mixture briefly. Blend for 20–30 seconds, stop to scrape the sides, and leave the texture described rather than aerating it.
- Season the green mash with fennel, salt, and ghee. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Spinach Rice Soft Mash 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 Rice Soft Mash 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 Rice Soft Mash
| Nutrient | Per 100g | Per Serving (1 serving (453g)) |
|---|---|---|
| Energy (Calories) | 34 kcal | 156 kcal |
| Protein | 0.9 g | 3.9 g |
| Total Carbohydrates | 6.0 g | 27.4 g |
| Dietary Fiber | 0.4 g | 1.9 g |
| Total Sugars | 0.06 g | 0.3 g |
| Total Fat | 0.8 g | 3.5 g |
| Calcium | 18.4 mg | 83.3 mg |
| Iron | 0.66 mg | 2.98 mg |
| Magnesium | 12.7 mg | 57.8 mg |
| Phosphorus | 14.7 mg | 66.6 mg |
| Potassium | 78 mg | 356 mg |
| Sodium | 77 mg | 351 mg |
| Zinc | 0.15 mg | 0.70 mg |
| Copper | 0.04 mg | 0.18 mg |
| Manganese | 0.19 mg | 0.88 mg |
| Selenium | 1.2 µg | 5.3 µg |
| Vitamin C | 3.4 mg | 15.6 mg |
| Vitamin A (RAE) | 62.5 µg | 283.2 µg |
| Vitamin E | 0.29 mg | 1.33 mg |
| Vitamin K | 58.7 µg | 265.9 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.39 mg | 1.75 mg |
| Vitamin B6 | 0.04 mg | 0.16 mg |
| Folate (DFE) | 50.2 µg | 227.6 µg |
| Choline | 2.9 mg | 13.1 mg |
