Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Spinach, chopped | 620 g | Astringent, Sweet · Cooling |
 Sesame seeds | 26 g | Sweet, Bitter, Astringent · Heating |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 55 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the chopped spinach into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds, then add turmeric.
- Add the vegetables and sesame seeds; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Spinach Sesame Sabzi is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Spinach Sesame Sabzi
| Nutrient | Per 100g | Per Serving (1 serving (182g)) |
|---|---|---|
| Energy (Calories) | 65 kcal | 118 kcal |
| Protein | 3.2 g | 5.8 g |
| Total Carbohydrates | 4.4 g | 7.9 g |
| Dietary Fiber | 2.4 g | 4.4 g |
| Total Sugars | 0.4 g | 0.7 g |
| Total Fat | 4.7 g | 8.5 g |
| Calcium | 125.0 mg | 227.8 mg |
| Iron | 3.34 mg | 6.09 mg |
| Magnesium | 82.4 mg | 150.1 mg |
| Phosphorus | 67.7 mg | 123.5 mg |
| Potassium | 507 mg | 924 mg |
| Sodium | 282 mg | 513 mg |
| Zinc | 0.77 mg | 1.40 mg |
| Copper | 0.27 mg | 0.48 mg |
| Manganese | 0.92 mg | 1.68 mg |
| Selenium | 2.1 µg | 3.9 µg |
| Vitamin C | 23.9 mg | 43.6 mg |
| Vitamin A (RAE) | 420.0 µg | 765.4 µg |
| Vitamin E | 1.99 mg | 3.63 mg |
| Vitamin K | 411.0 µg | 749.0 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.18 mg |
| Riboflavin (Vitamin B2) | 0.17 mg | 0.31 mg |
| Niacin (Vitamin B3) | 0.81 mg | 1.47 mg |
| Vitamin B6 | 0.20 mg | 0.36 mg |
| Folate (DFE) | 168.6 µg | 307.2 µg |
| Choline | 18.1 mg | 33.1 mg |
