Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split yellow mung dal | 120 g | Sweet, Astringent · Cooling |
 Spinach, chopped | 400 g | Astringent, Sweet · Cooling |
 Fresh coconut, grated | 55 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 1.5 g | Bitter, Pungent, Astringent · Heating |
 Coconut oil | 12 g | Sweet · Cooling |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the pulse and simmer it with turmeric until it begins to soften.
- Add the chopped spinach and continue cooking until both pulse and vegetables are tender.
- Grind the coconut and cumin with a little cooking liquid to a coarse paste.
- Stir the coconut paste and salt into the pot; simmer gently for four minutes without reducing it heavily.
- Warm the coconut oil with curry leaves, fold this through the kootu, and rest covered before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian kootu tradition)
Spinach Kootu is a mild vegetable-and-pulse preparation thickened with fresh coconut. Vata: serve soft with rice. Pitta: keep the cumin gentle and avoid chilies. Kapha: use less coconut and a smaller serving.
USDA Nutrition Facts for Spinach Kootu
| Nutrient | Per 100g | Per Serving (1 serving (387g)) |
|---|---|---|
| Energy (Calories) | 54 kcal | 208 kcal |
| Protein | 2.8 g | 10.7 g |
| Total Carbohydrates | 6.5 g | 25.4 g |
| Dietary Fiber | 2.2 g | 8.6 g |
| Total Sugars | 0.8 g | 3.3 g |
| Total Fat | 2.2 g | 8.6 g |
| Calcium | 42.3 mg | 164.1 mg |
| Iron | 1.54 mg | 5.97 mg |
| Magnesium | 38.0 mg | 147.3 mg |
| Phosphorus | 46.7 mg | 181.2 mg |
| Potassium | 260 mg | 1009 mg |
| Sodium | 150 mg | 582 mg |
| Zinc | 0.41 mg | 1.58 mg |
| Copper | 0.13 mg | 0.51 mg |
| Manganese | 0.34 mg | 1.32 mg |
| Selenium | 1.3 µg | 4.9 µg |
| Vitamin C | 7.8 mg | 30.1 mg |
| Vitamin A (RAE) | 121.9 µg | 472.3 µg |
| Vitamin E | 0.67 mg | 2.59 mg |
| Vitamin K | 126.8 µg | 491.5 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.28 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.27 mg |
| Niacin (Vitamin B3) | 0.40 mg | 1.54 mg |
| Vitamin B6 | 0.08 mg | 0.32 mg |
| Folate (DFE) | 99.4 µg | 385.2 µg |
| Choline | 13.1 mg | 50.9 mg |
