Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 180 g | Sweet · Cooling |
 Split yellow mung dal | 180 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 | 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; 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)
This soft rice-and-mung kitchari is balanced for regular use when appetite is steady. 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 Classic Mung Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (463g)) |
|---|---|---|
| Energy (Calories) | 82 kcal | 380 kcal |
| Protein | 3.1 g | 14.2 g |
| Total Carbohydrates | 14.1 g | 65.2 g |
| Dietary Fiber | 1.8 g | 8.2 g |
| Total Sugars | 0.7 g | 3.1 g |
| Total Fat | 1.5 g | 7.0 g |
| Calcium | 20.3 mg | 93.8 mg |
| Iron | 1.28 mg | 5.93 mg |
| Magnesium | 22.8 mg | 105.4 mg |
| Phosphorus | 48.4 mg | 224.2 mg |
| Potassium | 140 mg | 648 mg |
| Sodium | 110 mg | 510 mg |
| Zinc | 0.39 mg | 1.81 mg |
| Copper | 0.12 mg | 0.58 mg |
| Manganese | 0.24 mg | 1.09 mg |
| Selenium | 2.3 µg | 10.6 µg |
| Vitamin C | 0.5 mg | 2.3 mg |
| Vitamin A (RAE) | 11.6 µg | 53.7 µg |
| Vitamin E | 0.11 mg | 0.51 mg |
| Vitamin K | 1.0 µg | 4.7 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.64 mg | 2.97 mg |
| Vitamin B6 | 0.05 mg | 0.25 mg |
| Folate (DFE) | 98.4 µg | 455.8 µg |
| Choline | 10.6 mg | 49.0 mg |
