Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 200 g | Sweet, Astringent · Neutral |
 Mung beans, split and rinsed | 160 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
- For Weeknight Spinach Mung Amaranth, heat 850 ml (about 3 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Simmer mung and amaranth until the grains are tender. Maintain moderate heat for 18–20 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Fold in spinach and coriander for the final minutes. Mix for 2 minutes with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- Season the green pot and melt ghee through it. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- For Weeknight Spinach Mung Amaranth, at minute 14, 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 Mung Amaranth 3 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 Mung Amaranth 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 Mung Amaranth
| Nutrient | Per 100g | Per Serving (1 serving (381g)) |
|---|---|---|
| Energy (Calories) | 100 kcal | 383 kcal |
| Protein | 4.9 g | 18.6 g |
| Total Carbohydrates | 16.0 g | 61.1 g |
| Dietary Fiber | 3.2 g | 12.1 g |
| Total Sugars | 1.0 g | 3.8 g |
| Total Fat | 2.3 g | 8.7 g |
| Calcium | 58.0 mg | 221.5 mg |
| Iron | 2.28 mg | 8.71 mg |
| Magnesium | 69.1 mg | 264.0 mg |
| Phosphorus | 122.4 mg | 467.1 mg |
| Potassium | 308 mg | 1176 mg |
| Sodium | 121 mg | 462 mg |
| Zinc | 0.78 mg | 2.98 mg |
| Copper | 0.20 mg | 0.77 mg |
| Manganese | 0.72 mg | 2.76 mg |
| Selenium | 3.6 µg | 13.7 µg |
| Vitamin C | 6.5 mg | 24.7 mg |
| Vitamin A (RAE) | 99.1 µg | 378.1 µg |
| Vitamin E | 1.00 mg | 3.83 mg |
| Vitamin K | 92.7 µg | 354.1 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.33 mg |
| Niacin (Vitamin B3) | 0.50 mg | 1.92 mg |
| Vitamin B6 | 0.15 mg | 0.59 mg |
| Folate (DFE) | 113.1 µg | 431.6 µg |
| Choline | 23.3 mg | 89.0 mg |
