Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain | 190 g | Sweet, Astringent · Neutral |
 Split mung dal | 160 g | Sweet, Astringent · Cooling |
 Ghee | 24 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 7 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1500 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the amaranth and mung dal until the draining water is mostly clear; soak for 20 minutes and drain.
- Warm the ghee in a heavy pot; bloom the cumin, ginger, and turmeric just until fragrant.
- Add the drained grains; turn them through the spiced fat for one minute.
- Pour in the water, add the rock salt, and bring to a lively boil; lower the heat and cook covered for 30–35 minutes.
- Stir and lightly press the grains to a cohesive, spoon-soft texture; rest covered for five minutes before serving warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (krisara and khichari cooking tradition)
Amaranth Mung Kitchari is a soft one-pot grain-and-pulse preparation suited to a freshly cooked meal. Vata: serve warm with a little extra ghee. Pitta: favor coriander or fennel and keep pungent seasoning mild. Kapha: use a lighter portion and sharpen gently with dry ginger or black pepper.
USDA Nutrition Facts for Amaranth Mung Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (473g)) |
|---|---|---|
| Energy (Calories) | 79 kcal | 374 kcal |
| Protein | 3.4 g | 16.3 g |
| Total Carbohydrates | 12.1 g | 57.1 g |
| Dietary Fiber | 2.1 g | 10.0 g |
| Total Sugars | 0.7 g | 3.5 g |
| Total Fat | 2.1 g | 10.0 g |
| Calcium | 31.8 mg | 150.5 mg |
| Iron | 1.54 mg | 7.26 mg |
| Magnesium | 42.8 mg | 202.6 mg |
| Phosphorus | 88.5 mg | 418.6 mg |
| Potassium | 164 mg | 776 mg |
| Sodium | 108 mg | 510 mg |
| Zinc | 0.54 mg | 2.55 mg |
| Copper | 0.14 mg | 0.68 mg |
| Manganese | 0.45 mg | 2.13 mg |
| Selenium | 2.6 µg | 12.3 µg |
| Vitamin C | 0.9 mg | 4.1 mg |
| Vitamin A (RAE) | 11.3 µg | 53.4 µg |
| Vitamin E | 0.47 mg | 2.24 mg |
| Vitamin K | 0.9 µg | 4.2 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.31 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.30 mg | 1.40 mg |
| Vitamin B6 | 0.09 mg | 0.44 mg |
| Folate (DFE) | 61.2 µg | 289.3 µg |
| Choline | 15.8 mg | 74.6 mg |
