Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 230 g | Sweet, Astringent · Cooling |
 Spinach, chopped | 240 g | Astringent, Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the mung dal; soak for 25 minutes and drain.
- Simmer the pulse with turmeric and the chopped spinach in the measured water until tender enough to mash easily.
- Warm the ghee separately; let the cumin crackle, then stir in the ginger.
- Fold the tempering into the cooked dal, add the rock salt, and simmer uncovered for five minutes.
- Adjust to a ladleable consistency by stirring well, then rest covered briefly before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian dal tradition)
Palak Mung Dal balances a thoroughly cooked pulse with a restrained aromatic tempering. Vata: serve moist with ghee. Pitta: reduce ginger and use coriander seed. Kapha: reduce fat and add black pepper if suitable.
USDA Nutrition Facts for Palak Mung Dal
| Nutrient | Per 100g | Per Serving (1 serving (413g)) |
|---|---|---|
| Energy (Calories) | 63 kcal | 259 kcal |
| Protein | 3.8 g | 15.7 g |
| Total Carbohydrates | 9.5 g | 39.2 g |
| Dietary Fiber | 2.6 g | 10.9 g |
| Total Sugars | 1.0 g | 4.1 g |
| Total Fat | 1.4 g | 5.6 g |
| Calcium | 37.4 mg | 154.8 mg |
| Iron | 1.56 mg | 6.45 mg |
| Magnesium | 39.7 mg | 164.3 mg |
| Phosphorus | 59.8 mg | 247.6 mg |
| Potassium | 262 mg | 1086 mg |
| Sodium | 134 mg | 554 mg |
| Zinc | 0.47 mg | 1.96 mg |
| Copper | 0.16 mg | 0.67 mg |
| Manganese | 0.31 mg | 1.27 mg |
| Selenium | 1.3 µg | 5.4 µg |
| Vitamin C | 4.8 mg | 19.8 mg |
| Vitamin A (RAE) | 78.1 µg | 323.3 µg |
| Vitamin E | 0.44 mg | 1.81 mg |
| Vitamin K | 71.4 µg | 295.4 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.41 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.25 mg |
| Niacin (Vitamin B3) | 0.43 mg | 1.79 mg |
| Vitamin B6 | 0.08 mg | 0.34 mg |
| Folate (DFE) | 115.1 µg | 476.1 µg |
| Choline | 16.9 mg | 69.8 mg |
