Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 180 g | Sweet · Cooling |
 Split yellow mung dal | 180 g | Sweet, Astringent · Cooling |
 Fennel seeds | 4 g | Sweet, Pungent, Bitter · Cooling |
 Fresh coconut, grated | 35 g | Sweet · Cooling |
 Fresh cilantro | 15 g | Astringent, Bitter · Cooling |
 Coconut oil | 24 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · 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 Coconut oil in a heavy pot; bloom the cumin and turmeric just until fragrant.
- Add the drained grains and the prepared fennel seeds, grated fresh coconut, fresh cilantro; 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)
Grishma Fennel-Coconut 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 Grishma Fennel-Coconut Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (474g)) |
|---|---|---|
| Energy (Calories) | 87 kcal | 415 kcal |
| Protein | 3.1 g | 14.7 g |
| Total Carbohydrates | 14.1 g | 66.9 g |
| Dietary Fiber | 2.0 g | 9.4 g |
| Total Sugars | 0.8 g | 3.6 g |
| Total Fat | 2.1 g | 10.1 g |
| Calcium | 23.0 mg | 109.1 mg |
| Iron | 1.34 mg | 6.38 mg |
| Magnesium | 23.6 mg | 112.3 mg |
| Phosphorus | 50.5 mg | 239.9 mg |
| Potassium | 149 mg | 708 mg |
| Sodium | 108 mg | 514 mg |
| Zinc | 0.41 mg | 1.96 mg |
| Copper | 0.13 mg | 0.63 mg |
| Manganese | 0.25 mg | 1.17 mg |
| Selenium | 2.4 µg | 11.5 µg |
| Vitamin C | 0.8 mg | 3.8 mg |
| Vitamin A (RAE) | 3.4 µg | 16.0 µg |
| Vitamin E | 0.14 mg | 0.68 mg |
| Vitamin K | 3.3 µg | 15.9 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.56 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.65 mg | 3.10 mg |
| Vitamin B6 | 0.06 mg | 0.27 mg |
| Folate (DFE) | 96.9 µg | 460.2 µg |
| Choline | 10.3 mg | 48.7 mg |
