Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Spinach, finely chopped | 620 g | Astringent, Sweet · Cooling |
 Fresh coconut, grated | 45 g | Sweet · Cooling |
 Coconut oil | 14 g | Sweet · Cooling |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Turmeric | 1 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 70 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the finely chopped spinach small and evenly so the pieces steam quickly.
- Warm the coconut oil; let the mustard seeds pop, then add the curry leaves and turmeric.
- Add the vegetables, salt, and water; cover and steam over low heat until just tender.
- Remove the lid, fold in the grated coconut, and cook for two minutes without browning it.
- Take the pan off the heat while the vegetables retain their color and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Kerala thoran tradition)
Spinach Coconut Thoran follows the gently steamed vegetable-and-coconut style of southern India. Vata: serve warm and increase coconut slightly. Pitta: keep mustard modest and use the stated coconut. Kapha: reduce coconut and finish the vegetables fairly dry.
USDA Nutrition Facts for Spinach Coconut Thoran
| Nutrient | Per 100g | Per Serving (1 serving (190g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 112 kcal |
| Protein | 2.7 g | 5.1 g |
| Total Carbohydrates | 4.2 g | 7.9 g |
| Dietary Fiber | 2.4 g | 4.6 g |
| Total Sugars | 0.7 g | 1.4 g |
| Total Fat | 4.3 g | 8.1 g |
| Calcium | 86.6 mg | 164.5 mg |
| Iron | 2.47 mg | 4.69 mg |
| Magnesium | 68.3 mg | 129.9 mg |
| Phosphorus | 49.9 mg | 94.8 mg |
| Potassium | 484 mg | 919 mg |
| Sodium | 270 mg | 513 mg |
| Zinc | 0.52 mg | 0.99 mg |
| Copper | 0.14 mg | 0.26 mg |
| Manganese | 0.77 mg | 1.46 mg |
| Selenium | 2.2 µg | 4.3 µg |
| Vitamin C | 23.2 mg | 44.0 mg |
| Vitamin A (RAE) | 383.1 µg | 727.9 µg |
| Vitamin E | 1.92 mg | 3.65 mg |
| Vitamin K | 397.0 µg | 754.4 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.16 mg | 0.30 mg |
| Niacin (Vitamin B3) | 0.64 mg | 1.22 mg |
| Vitamin B6 | 0.16 mg | 0.31 mg |
| Folate (DFE) | 160.5 µg | 304.9 µg |
| Choline | 17.2 mg | 32.7 mg |
