Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked mung beans | 420 g | Sweet, Astringent · Cooling |
 Spinach, chopped | 280 g | Astringent, Sweet · Cooling |
 Fresh parsley | 22 g | Pungent, Bitter · Heating |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 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 mung beans and prepare the chopped spinach.
- Warm the olive oil, bloom the cumin, and cook the vegetables until they begin to soften.
- Add the beans and fresh parsley, fennel seeds; 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 international bean-dish adaptation)
Mung Spinach Parsley 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 Mung Spinach Parsley Pot
| Nutrient | Per 100g | Per Serving (1 serving (300g)) |
|---|---|---|
| Energy (Calories) | 142 kcal | 428 kcal |
| Protein | 9.1 g | 27.5 g |
| Total Carbohydrates | 23.1 g | 69.4 g |
| Dietary Fiber | 6.4 g | 19.2 g |
| Total Sugars | 2.4 g | 7.3 g |
| Total Fat | 2.1 g | 6.3 g |
| Calcium | 78.3 mg | 235.2 mg |
| Iron | 3.32 mg | 9.98 mg |
| Magnesium | 87.7 mg | 263.3 mg |
| Phosphorus | 143.3 mg | 430.2 mg |
| Potassium | 585 mg | 1756 mg |
| Sodium | 188 mg | 565 mg |
| Zinc | 1.11 mg | 3.32 mg |
| Copper | 0.37 mg | 1.11 mg |
| Manganese | 0.60 mg | 1.80 mg |
| Selenium | 3.1 µg | 9.4 µg |
| Vitamin C | 10.7 mg | 32.2 mg |
| Vitamin A (RAE) | 119.3 µg | 358.3 µg |
| Vitamin E | 0.95 mg | 2.87 mg |
| Vitamin K | 146.7 µg | 440.4 µg |
| Thiamin (Vitamin B1) | 0.24 mg | 0.72 mg |
| Riboflavin (Vitamin B2) | 0.13 mg | 0.39 mg |
| Niacin (Vitamin B3) | 1.01 mg | 3.02 mg |
| Vitamin B6 | 0.18 mg | 0.55 mg |
| Folate (DFE) | 266.6 µg | 800.5 µg |
| Choline | 39.0 mg | 117.2 mg |
