Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearl millet | 200 g | Sweet · Heating |
 Split mung dal | 150 g | Sweet, Astringent · Cooling |
 Ghee | 30 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 | 1600 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the pearl millet and mung dal until the draining water is mostly clear; soak for 45 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 40–45 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)
Bajra Khichdi 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 Bajra Khichdi
| Nutrient | Per 100g | Per Serving (1 serving (499g)) |
|---|---|---|
| Energy (Calories) | 75 kcal | 377 kcal |
| Protein | 2.9 g | 14.7 g |
| Total Carbohydrates | 11.1 g | 55.5 g |
| Dietary Fiber | 2.4 g | 12.1 g |
| Total Sugars | 0.6 g | 2.9 g |
| Total Fat | 2.2 g | 10.9 g |
| Calcium | 17.3 mg | 86.2 mg |
| Iron | 1.34 mg | 6.69 mg |
| Magnesium | 28.5 mg | 142.3 mg |
| Phosphorus | 57.9 mg | 289.4 mg |
| Potassium | 137 mg | 686 mg |
| Sodium | 102 mg | 510 mg |
| Zinc | 0.50 mg | 2.50 mg |
| Copper | 0.14 mg | 0.68 mg |
| Manganese | 0.22 mg | 1.08 mg |
| Selenium | 3.7 µg | 18.4 µg |
| Vitamin C | 0.4 mg | 2.0 mg |
| Vitamin A (RAE) | 16.0 µg | 80.0 µg |
| Vitamin E | 0.12 mg | 0.59 mg |
| Vitamin K | 1.1 µg | 5.6 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.36 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.27 mg | 1.34 mg |
| Vitamin B6 | 0.06 mg | 0.29 mg |
| Folate (DFE) | 47.0 µg | 234.8 µg |
| Choline | 7.9 mg | 39.4 mg |
