Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown rice, rinsed and soaked | 180 g | Sweet · Heating |
 Mung beans, split and rinsed | 170 g | Sweet, Astringent · Cooling |
 Carrot, cut into small cubes | 120 g | Sweet, Bitter · Heating |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Turmeric, ground | 2 g | Bitter, Pungent, Astringent · Heating |
 Ghee, for the pot | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1250 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1250 ml (about 5 1/4 cups) freshly boiled water for Gujarati Mung Brown Rice Khichdi, reserving about 60 ml to correct the final consistency.
- Cover the brown rice with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Coat the soaked rice and split mung with turmeric in the fragrant pot. Keep the pot over medium-low heat for 2–3 minutes, stirring continuously, until the grains look glossy and smell lightly nutty.
- Add the carrot cubes and hot water, bring everything to a lively boil. Maintain gentle medium heat for 11–13 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Lower the heat beneath a tight lid. Take 6–8 minutes over low heat, using the stated texture and aroma as the final guide.
- Cook until the grains are very soft, stir the khichdi to an even consistency. Maintain steady low heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Season before a short covered rest. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Gujarati Mung Brown Rice Khichdi for 5 minutes covered off the burner; fluff the grains once, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Extended cooking makes brown rice and mung soft enough for this comforting Gujarati khichdi Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Gujarati Mung Brown Rice Khichdi
| Nutrient | Per 100g | Per Serving (1 serving (437g)) |
|---|---|---|
| Energy (Calories) | 85 kcal | 374 kcal |
| Protein | 3.2 g | 14.1 g |
| Total Carbohydrates | 14.8 g | 64.6 g |
| Dietary Fiber | 2.2 g | 9.6 g |
| Total Sugars | 1.0 g | 4.6 g |
| Total Fat | 1.6 g | 7.2 g |
| Calcium | 20.6 mg | 90.0 mg |
| Iron | 1.02 mg | 4.48 mg |
| Magnesium | 32.9 mg | 144.0 mg |
| Phosphorus | 71.6 mg | 313.1 mg |
| Potassium | 175 mg | 767 mg |
| Sodium | 99 mg | 431 mg |
| Zinc | 0.52 mg | 2.27 mg |
| Copper | 0.14 mg | 0.60 mg |
| Manganese | 0.43 mg | 1.90 mg |
| Selenium | 2.6 µg | 11.3 µg |
| Vitamin C | 0.9 mg | 3.9 mg |
| Vitamin A (RAE) | 67.6 µg | 295.7 µg |
| Vitamin E | 0.43 mg | 1.86 mg |
| Vitamin K | 2.0 µg | 8.6 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.53 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.97 mg | 4.23 mg |
| Vitamin B6 | 0.10 mg | 0.42 mg |
| Folate (DFE) | 64.4 µg | 281.9 µg |
| Choline | 12.7 mg | 55.5 mg |
