Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice | 190 g | Sweet · Heating |
 Split mung dal | 170 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 | 1650 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the brown rice 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 42–48 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)
Brown Rice 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 Brown Rice Mung Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (513g)) |
|---|---|---|
| Energy (Calories) | 74 kcal | 381 kcal |
| Protein | 2.7 g | 14.0 g |
| Total Carbohydrates | 12.5 g | 63.9 g |
| Dietary Fiber | 1.7 g | 8.9 g |
| Total Sugars | 0.6 g | 3.2 g |
| Total Fat | 1.6 g | 8.2 g |
| Calcium | 16.3 mg | 83.7 mg |
| Iron | 0.86 mg | 4.43 mg |
| Magnesium | 28.3 mg | 145.0 mg |
| Phosphorus | 60.6 mg | 311.0 mg |
| Potassium | 133 mg | 684 mg |
| Sodium | 100 mg | 512 mg |
| Zinc | 0.44 mg | 2.27 mg |
| Copper | 0.12 mg | 0.60 mg |
| Manganese | 0.38 mg | 1.93 mg |
| Selenium | 2.3 µg | 11.7 µg |
| Vitamin C | 0.4 mg | 2.2 mg |
| Vitamin A (RAE) | 10.4 µg | 53.6 µg |
| Vitamin E | 0.34 mg | 1.76 mg |
| Vitamin K | 0.9 µg | 4.7 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.53 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.80 mg | 4.11 mg |
| Vitamin B6 | 0.08 mg | 0.40 mg |
| Folate (DFE) | 54.0 µg | 276.9 µg |
| Choline | 10.6 mg | 54.2 mg |
