Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 180 g | Sweet · Cooling |
 Split yellow mung dal | 180 g | Sweet, Astringent · Cooling |
 Carrot, diced | 220 g | Sweet, Bitter · Heating |
 Coriander seeds | 3 g | Astringent, Bitter, Sweet · 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 | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the rice 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 and the prepared diced carrot, coriander seeds; 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)
Carrot 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 Carrot Mung Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (518g)) |
|---|---|---|
| Energy (Calories) | 78 kcal | 404 kcal |
| Protein | 2.9 g | 14.8 g |
| Total Carbohydrates | 13.7 g | 70.9 g |
| Dietary Fiber | 1.9 g | 10.0 g |
| Total Sugars | 1.1 g | 5.7 g |
| Total Fat | 1.4 g | 7.3 g |
| Calcium | 22.6 mg | 117.3 mg |
| Iron | 1.20 mg | 6.21 mg |
| Magnesium | 22.1 mg | 114.5 mg |
| Phosphorus | 47.5 mg | 246.5 mg |
| Potassium | 161 mg | 834 mg |
| Sodium | 106 mg | 548 mg |
| Zinc | 0.38 mg | 1.98 mg |
| Copper | 0.12 mg | 0.61 mg |
| Manganese | 0.23 mg | 1.18 mg |
| Selenium | 2.1 µg | 10.8 µg |
| Vitamin C | 1.1 mg | 5.7 mg |
| Vitamin A (RAE) | 98.9 µg | 513.0 µg |
| Vitamin E | 0.17 mg | 0.89 mg |
| Vitamin K | 2.3 µg | 12.0 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.58 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.68 mg | 3.52 mg |
| Vitamin B6 | 0.06 mg | 0.33 mg |
| Folate (DFE) | 89.9 µg | 466.2 µg |
| Choline | 10.4 mg | 53.8 mg |
