Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 180 g | Sweet · Cooling |
 Chana dal | 165 g | Sweet, Astringent · Cooling |
 Asafoetida | 0.5 g | Pungent · Heating |
 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 | 1600 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the rice and chana 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 and the prepared asafoetida; 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)
Chana Dal Rice 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 Chana Dal Rice Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (496g)) |
|---|---|---|
| Energy (Calories) | 76 kcal | 377 kcal |
| Protein | 2.5 g | 12.4 g |
| Total Carbohydrates | 12.2 g | 60.8 g |
| Dietary Fiber | 0.9 g | 4.3 g |
| Total Sugars | 0.03 g | 0.1 g |
| Total Fat | 1.8 g | 8.8 g |
| Calcium | 12.0 mg | 59.5 mg |
| Iron | 1.02 mg | 5.09 mg |
| Magnesium | 15.8 mg | 78.4 mg |
| Phosphorus | 39.4 mg | 195.9 mg |
| Potassium | 78 mg | 386 mg |
| Sodium | 102 mg | 505 mg |
| Zinc | 0.36 mg | 1.77 mg |
| Copper | 0.03 mg | 0.16 mg |
| Manganese | 0.13 mg | 0.63 mg |
| Selenium | 1.4 µg | 6.9 µg |
| Vitamin C | 0.03 mg | 0.2 mg |
| Vitamin A (RAE) | 10.3 µg | 51.0 µg |
| Vitamin E | 0.06 mg | 0.29 mg |
| Vitamin K | 0.1 µg | 0.7 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.27 mg |
| Riboflavin (Vitamin B2) | 0.01 mg | 0.03 mg |
| Niacin (Vitamin B3) | 0.39 mg | 1.95 mg |
| Vitamin B6 | 0.02 mg | 0.08 mg |
| Folate (DFE) | 35.1 µg | 174.5 µg |
| Choline | 1.0 mg | 4.9 mg |
