Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Spinach leaves, washed and chopped | 500 g | Astringent, Sweet · Cooling |
 Mung beans, split and rinsed | 90 g | Sweet, Astringent · Cooling |
 Garlic cloves, thinly sliced | 10 g | Pungent, Sweet, Salty, Bitter, Astringent · Heating |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Ghee, for tempering | 16 g | Sweet · Cooling |
 Black pepper, coarsely crushed | 3 g | Pungent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 520 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 520 ml (about 2 1/4 cups) water for Tamil Spinach Garlic Masiyal; bring it to a full boil, then keep it covered and hot for the additions below.
- Simmer the split mung until soft. Maintain steady low heat for 15–17 minutes, stirring every 4 minutes, until the pulses crush easily against the side of the pot.
- Heap the chopped spinach over it and cover until the leaves collapse. Keep the pot covered over moderate heat for 19–21 minutes; check once at the midpoint and continue until the leaves wilt but still retain their color.
- Mash the greens and lentils together with a wooden spoon, leaving a few leafy streaks for texture. Work off the heat for 1–2 minutes with a broad spoon, adding hot broth in 60 ml portions until no firm pieces remain and the mash falls softly from the spoon.
- Brown the sliced garlic and cumin in ghee, add the crushed pepper. Give the spices about 30 seconds before adding the larger pieces, then continue over gentle medium heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Stir this tempering into the masiyal. Warm the fat over medium-low heat for 1 minute, let the spice sizzle for 30–45 seconds, and pour the tempering over the dish before its final rest.
- Rest Tamil Spinach Garlic Masiyal for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Soft mung rounds out spinach in this rustic Tamil mash Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Tamil Spinach Garlic Masiyal
| Nutrient | Per 100g | Per Serving (1 serving (286g)) |
|---|---|---|
| Energy (Calories) | 53 kcal | 151 kcal |
| Protein | 3.3 g | 9.4 g |
| Total Carbohydrates | 7.1 g | 20.4 g |
| Dietary Fiber | 2.4 g | 6.8 g |
| Total Sugars | 0.7 g | 2.1 g |
| Total Fat | 1.7 g | 5.0 g |
| Calcium | 61.0 mg | 174.9 mg |
| Iron | 1.98 mg | 5.69 mg |
| Magnesium | 51.7 mg | 148.2 mg |
| Phosphorus | 53.7 mg | 153.9 mg |
| Potassium | 354 mg | 1016 mg |
| Sodium | 173 mg | 497 mg |
| Zinc | 0.48 mg | 1.36 mg |
| Copper | 0.14 mg | 0.41 mg |
| Manganese | 0.53 mg | 1.53 mg |
| Selenium | 1.2 µg | 3.5 µg |
| Vitamin C | 12.9 mg | 37.1 mg |
| Vitamin A (RAE) | 216.9 µg | 622.0 µg |
| Vitamin E | 1.08 mg | 3.09 mg |
| Vitamin K | 211.8 µg | 607.3 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.25 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.30 mg |
| Niacin (Vitamin B3) | 0.52 mg | 1.48 mg |
| Vitamin B6 | 0.13 mg | 0.37 mg |
| Folate (DFE) | 133.7 µg | 383.4 µg |
| Choline | 16.7 mg | 48.0 mg |
