Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked chickpeas | 430 g | Sweet, Astringent · Cooling |
 Spinach, chopped | 260 g | Astringent, Sweet · Cooling |
 Tomatoes, chopped | 240 g | Sour, Sweet · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Olive oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the cooked chickpeas and prepare the chopped spinach and chopped tomatoes.
- Warm the olive oil, bloom the cumin, and cook the vegetables until they begin to soften.
- Add the beans and dried oregano; turn everything through the seasoned oil.
- Pour in the water, add rock salt, and simmer until the flavors combine and the beans are very tender.
- Mash a small portion to thicken the sauce naturally, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original Mediterranean chickpea adaptation)
Mediterranean Chickpea Spinach Pot is a thoroughly cooked bean main with a moist sauce. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Mediterranean Chickpea Spinach Pot
| Nutrient | Per 100g | Per Serving (1 serving (352g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 297 kcal |
| Protein | 3.2 g | 11.4 g |
| Total Carbohydrates | 9.3 g | 32.9 g |
| Dietary Fiber | 2.9 g | 10.2 g |
| Total Sugars | 1.9 g | 6.7 g |
| Total Fat | 4.2 g | 14.7 g |
| Calcium | 40.4 mg | 142.5 mg |
| Iron | 1.60 mg | 5.63 mg |
| Magnesium | 31.9 mg | 112.2 mg |
| Phosphorus | 62.1 mg | 218.8 mg |
| Potassium | 232 mg | 818 mg |
| Sodium | 222 mg | 784 mg |
| Zinc | 0.58 mg | 2.04 mg |
| Copper | 0.14 mg | 0.49 mg |
| Manganese | 0.20 mg | 0.71 mg |
| Selenium | 1.2 µg | 4.4 µg |
| Vitamin C | 7.9 mg | 27.7 mg |
| Vitamin A (RAE) | 94.3 µg | 332.2 µg |
| Vitamin E | 1.29 mg | 4.56 mg |
| Vitamin K | 95.7 µg | 337.1 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.19 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.40 mg | 1.39 mg |
| Vitamin B6 | 0.09 mg | 0.32 mg |
| Folate (DFE) | 85.3 µg | 300.4 µg |
| Choline | 17.0 mg | 59.8 mg |
