Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Red lentils | 235 g | Sweet, Astringent · Cooling |
 Spinach, chopped | 250 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 red lentils; 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)
Spinach Masoor 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 Spinach Masoor Dal
| Nutrient | Per 100g | Per Serving (1 serving (417g)) |
|---|---|---|
| Energy (Calories) | 65 kcal | 271 kcal |
| Protein | 3.9 g | 16.1 g |
| Total Carbohydrates | 9.7 g | 40.4 g |
| Dietary Fiber | 1.9 g | 8.0 g |
| Total Sugars | 0.08 g | 0.3 g |
| Total Fat | 1.5 g | 6.2 g |
| Calcium | 26.2 mg | 109.6 mg |
| Iron | 1.67 mg | 6.99 mg |
| Magnesium | 22.1 mg | 92.3 mg |
| Phosphorus | 50.4 mg | 210.5 mg |
| Potassium | 186 mg | 776 mg |
| Sodium | 132 mg | 552 mg |
| Zinc | 0.61 mg | 2.55 mg |
| Copper | 0.21 mg | 0.89 mg |
| Manganese | 0.41 mg | 1.70 mg |
| Selenium | 0.2 µg | 0.7 µg |
| Vitamin C | 4.5 mg | 18.7 mg |
| Vitamin A (RAE) | 79.8 µg | 333.3 µg |
| Vitamin E | 0.38 mg | 1.57 mg |
| Vitamin K | 72.4 µg | 302.3 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.36 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.33 mg | 1.39 mg |
| Vitamin B6 | 0.09 mg | 0.37 mg |
| Folate (DFE) | 57.8 µg | 241.5 µg |
| Choline | 3.4 mg | 14.0 mg |
