Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mustard greens, chopped | 520 g | Pungent, Bitter · Heating |
 Soaked split mung dal | 100 g | Sweet, Astringent · Cooling |
 Garlic, sliced | 5 g | Pungent, Sweet, Salty, Bitter, Astringent · Heating |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 170 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the chopped mustard greens into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds and ginger, then add turmeric.
- Add the vegetables and soaked split mung dal, sliced garlic; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Mustard Greens with Mung is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Mustard Greens with Mung
| Nutrient | Per 100g | Per Serving (1 serving (207g)) |
|---|---|---|
| Energy (Calories) | 82 kcal | 169 kcal |
| Protein | 4.8 g | 10.0 g |
| Total Carbohydrates | 11.2 g | 23.1 g |
| Dietary Fiber | 4.1 g | 8.5 g |
| Total Sugars | 1.7 g | 3.4 g |
| Total Fat | 2.7 g | 5.6 g |
| Calcium | 95.1 mg | 196.8 mg |
| Iron | 2.31 mg | 4.79 mg |
| Magnesium | 45.8 mg | 94.8 mg |
| Phosphorus | 85.1 mg | 176.1 mg |
| Potassium | 410 mg | 849 mg |
| Sodium | 204 mg | 421 mg |
| Zinc | 0.53 mg | 1.09 mg |
| Copper | 0.23 mg | 0.48 mg |
| Manganese | 0.20 mg | 0.41 mg |
| Selenium | 1.7 µg | 3.5 µg |
| Vitamin C | 44.8 mg | 92.7 mg |
| Vitamin A (RAE) | 114.1 µg | 236.2 µg |
| Vitamin E | 1.42 mg | 2.93 mg |
| Vitamin K | 163.1 µg | 337.5 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.27 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.21 mg |
| Niacin (Vitamin B3) | 0.81 mg | 1.67 mg |
| Vitamin B6 | 0.17 mg | 0.35 mg |
| Folate (DFE) | 83.2 µg | 172.2 µg |
| Choline | 13.2 mg | 27.3 mg |
