Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats, sorted and rinsed | 150 g | Sweet · Heating |
 Mung beans, split and rinsed | 175 g | Sweet, Astringent · Cooling |
 Spinach leaves, washed and chopped | 290 g | Astringent, Sweet · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · 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
- Set aside 850 ml (about 3 1/2 cups) freshly boiled water for Weeknight Spinach Mung Oat Pot, reserving about 60 ml to correct the final consistency.
- Simmer the mung until soft enough to mash lightly. Maintain steady low heat for 16–18 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add oats, spinach, and fennel and stir until tender. Continue over moderate heat for 7–9 minutes, stopping when the leaves wilt but still retain their color.
- Season the green one-pot and melt in ghee. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Weeknight Spinach Mung Oat Pot 7 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 Oat Pot 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 Oat Pot
| Nutrient | Per 100g | Per Serving (1 serving (372g)) |
|---|---|---|
| Energy (Calories) | 94 kcal | 351 kcal |
| Protein | 4.7 g | 17.6 g |
| Total Carbohydrates | 15.0 g | 55.9 g |
| Dietary Fiber | 3.5 g | 12.9 g |
| Total Sugars | 1.0 g | 3.6 g |
| Total Fat | 2.0 g | 7.6 g |
| Calcium | 45.0 mg | 167.8 mg |
| Iron | 1.80 mg | 6.70 mg |
| Magnesium | 53.1 mg | 197.7 mg |
| Phosphorus | 95.3 mg | 354.8 mg |
| Potassium | 296 mg | 1103 mg |
| Sodium | 124 mg | 463 mg |
| Zinc | 0.80 mg | 2.98 mg |
| Copper | 0.18 mg | 0.68 mg |
| Manganese | 0.31 mg | 1.17 mg |
| Selenium | 4.1 µg | 15.2 µg |
| Vitamin C | 6.1 mg | 22.7 mg |
| Vitamin A (RAE) | 101.6 µg | 378.4 µg |
| Vitamin E | 0.56 mg | 2.10 mg |
| Vitamin K | 95.3 µg | 355.2 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.50 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.30 mg |
| Niacin (Vitamin B3) | 0.53 mg | 1.99 mg |
| Vitamin B6 | 0.09 mg | 0.35 mg |
| Folate (DFE) | 114.4 µg | 426.1 µg |
| Choline | 19.6 mg | 72.9 mg |
