Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 270 g | Sweet, Astringent · Cooling |
 Spinach, finely chopped | 130 g | Astringent, Sweet · Cooling |
 Fresh cilantro | 15 g | Astringent, Bitter · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
 Ghee | 18 g | Sweet · Cooling |
| Water | 420 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the split mung dal if whole, or sift it if flour; soak whole grains or pulses until pliable, then grind or whisk with the measured water to a smooth batter.
- Stir in the cumin, ginger, rock salt, and finely chopped spinach, fresh cilantro; rest the batter for 15 minutes.
- Heat a heavy griddle and spread a thin film of ghee.
- Pour and spread each pancake; cook until the surface sets, then turn and cook the second side.
- Serve immediately while the center is tender and the edges are lightly crisp.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Indian dosa and chilla tradition)
Spinach Mung Chilla is a griddle-cooked breakfast made from a rested grain or pulse batter. Vata: make smaller, softer pancakes and add ghee. Pitta: omit chilies and add coriander. Kapha: spread thinly and use minimal fat.
USDA Nutrition Facts for Spinach Mung Chilla
| Nutrient | Per 100g | Per Serving (1 serving (216g)) |
|---|---|---|
| Energy (Calories) | 132 kcal | 286 kcal |
| Protein | 8.0 g | 17.3 g |
| Total Carbohydrates | 20.4 g | 44.1 g |
| Dietary Fiber | 5.5 g | 11.9 g |
| Total Sugars | 2.2 g | 4.7 g |
| Total Fat | 2.6 g | 5.6 g |
| Calcium | 62.2 mg | 134.5 mg |
| Iron | 2.78 mg | 6.01 mg |
| Magnesium | 73.3 mg | 158.6 mg |
| Phosphorus | 124.7 mg | 269.8 mg |
| Potassium | 491 mg | 1061 mg |
| Sodium | 199 mg | 431 mg |
| Zinc | 0.95 mg | 2.05 mg |
| Copper | 0.33 mg | 0.71 mg |
| Manganese | 0.48 mg | 1.03 mg |
| Selenium | 2.7 µg | 5.9 µg |
| Vitamin C | 6.2 mg | 13.5 mg |
| Vitamin A (RAE) | 95.9 µg | 207.4 µg |
| Vitamin E | 0.61 mg | 1.31 mg |
| Vitamin K | 81.0 µg | 175.1 µg |
| Thiamin (Vitamin B1) | 0.21 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.85 mg | 1.84 mg |
| Vitamin B6 | 0.15 mg | 0.33 mg |
| Folate (DFE) | 225.4 µg | 487.5 µg |
| Choline | 34.4 mg | 74.4 mg |
