Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Semolina, dry and fine | 150 g | Sweet · Cooling |
 Red lentils, rinsed until clear | 155 g | Sweet, Astringent · Cooling |
 Spinach leaves, washed and chopped | 290 g | Astringent, Sweet · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for the pot | 17 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 850 ml (about 3 1/2 cups) water for Weeknight Spinach Masoor Semolina; bring it to a full boil, then keep it covered and hot for the additions below.
- Simmer the red lentils until they start to dissolve. Maintain gentle medium heat for 18–20 minutes, stirring every 5 minutes, until the pulses crush easily against the side of the pot.
- Add spinach, then whisk in semolina and coriander. Whisk for 60 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Cook the green pot through, season, and finish with ghee. Maintain steady low heat for 7–9 minutes, stirring every 3 minutes, until the pulses crush easily against the side of the pot.
- For Weeknight Spinach Masoor Semolina, at minute 18, scrape the base with a flat spoon and rotate the pot; add 30 ml hot water only if the grains begin to catch.
- Rest Weeknight Spinach Masoor Semolina 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)
Weeknight Spinach Masoor Semolina is a practical one-pot dinner designed to finish within thirty minutes Vata: serve it moist and warm with the stated fat. Pitta: keep the seasoning mild and reduce tomato where present. Kapha: use a smaller grain portion and emphasize vegetables.
USDA Nutrition Facts for Weeknight Spinach Masoor Semolina
| Nutrient | Per 100g | Per Serving (1 serving (368g)) |
|---|---|---|
| Energy (Calories) | 90 kcal | 332 kcal |
| Protein | 4.4 g | 16.3 g |
| Total Carbohydrates | 15.0 g | 55.2 g |
| Dietary Fiber | 2.1 g | 7.9 g |
| Total Sugars | 0.08 g | 0.3 g |
| Total Fat | 1.6 g | 6.0 g |
| Calcium | 31.0 mg | 114.2 mg |
| Iron | 1.50 mg | 5.54 mg |
| Magnesium | 28.5 mg | 104.8 mg |
| Phosphorus | 56.2 mg | 206.7 mg |
| Potassium | 204 mg | 752 mg |
| Sodium | 124 mg | 457 mg |
| Zinc | 0.62 mg | 2.27 mg |
| Copper | 0.19 mg | 0.71 mg |
| Manganese | 0.43 mg | 1.58 mg |
| Selenium | 0.3 µg | 1.1 µg |
| Vitamin C | 5.8 mg | 21.3 mg |
| Vitamin A (RAE) | 102.4 µg | 376.9 µg |
| Vitamin E | 0.47 mg | 1.72 mg |
| Vitamin K | 95.2 µg | 350.5 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.36 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.21 mg |
| Niacin (Vitamin B3) | 0.65 mg | 2.38 mg |
| Vitamin B6 | 0.09 mg | 0.34 mg |
| Folate (DFE) | 67.0 µg | 246.7 µg |
| Choline | 4.1 mg | 14.9 mg |
