Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats, sorted and rinsed | 150 g | Sweet · Heating |
 Red lentils, rinsed until clear | 180 g | Sweet, Astringent · Cooling |
 Spinach leaves, washed and chopped | 330 g | Astringent, Sweet · Cooling |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Olive oil, for finishing | 13 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Vasanta Oat Spinach Masoor Bowl, heat 1100 ml (about 4 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Cook the red lentils until they start to dissolve into the broth. Maintain medium-low heat for 20–22 minutes, stirring every 5 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Stir in the rolled oats, spinach, and ginger and simmer until cohesive. Maintain gentle medium heat for 4–6 minutes, stirring every 3 minutes, until the leaves wilt but still retain their color.
- For Vasanta Oat Spinach Masoor Bowl, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Season with pepper and a light olive-oil finish before serving. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vasanta Oat Spinach Masoor Bowl 4 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Vasanta Oat Spinach Masoor Bowl is composed for vasanta with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Vasanta Oat Spinach Masoor Bowl
| Nutrient | Per 100g | Per Serving (1 serving (447g)) |
|---|---|---|
| Energy (Calories) | 79 kcal | 355 kcal |
| Protein | 4.1 g | 18.2 g |
| Total Carbohydrates | 12.9 g | 57.8 g |
| Dietary Fiber | 2.4 g | 10.8 g |
| Total Sugars | 0.2 g | 0.8 g |
| Total Fat | 1.6 g | 7.0 g |
| Calcium | 30.4 mg | 136.0 mg |
| Iron | 1.63 mg | 7.29 mg |
| Magnesium | 33.3 mg | 148.8 mg |
| Phosphorus | 73.5 mg | 328.7 mg |
| Potassium | 205 mg | 918 mg |
| Sodium | 105 mg | 470 mg |
| Zinc | 0.78 mg | 3.47 mg |
| Copper | 0.20 mg | 0.89 mg |
| Manganese | 0.37 mg | 1.64 mg |
| Selenium | 2.6 µg | 11.7 µg |
| Vitamin C | 5.4 mg | 24.0 mg |
| Vitamin A (RAE) | 86.9 µg | 388.5 µg |
| Vitamin E | 0.57 mg | 2.57 mg |
| Vitamin K | 90.0 µg | 402.7 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.47 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.26 mg |
| Niacin (Vitamin B3) | 0.38 mg | 1.72 mg |
| Vitamin B6 | 0.09 mg | 0.39 mg |
| Folate (DFE) | 59.1 µg | 264.2 µg |
| Choline | 7.1 mg | 31.8 mg |
