Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 190 g | Sweet · Cooling |
 Split urad dal | 170 g | Sweet · Heating |
 Black pepper | 2 g | Pungent · Heating |
 Asafoetida | 0.5 g | Pungent · Heating |
 Ghee | 34 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 | 1500 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the rice and urad 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 black pepper, 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 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)
Urad and a generous ghee measure make this a substantial early-winter kitchari. Vata: serve fully cooked and warm. Pitta: keep pepper modest. Kapha: choose a small portion or prefer mung.
USDA Nutrition Facts for Hemanta Urad-Rice Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (478g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 401 kcal |
| Protein | 3.0 g | 14.4 g |
| Total Carbohydrates | 13.5 g | 64.5 g |
| Dietary Fiber | 1.8 g | 8.8 g |
| Total Sugars | 0.03 g | 0.1 g |
| Total Fat | 2.0 g | 9.7 g |
| Calcium | 20.3 mg | 97.3 mg |
| Iron | 1.31 mg | 6.28 mg |
| Magnesium | 28.4 mg | 135.7 mg |
| Phosphorus | 46.8 mg | 224.2 mg |
| Potassium | 108 mg | 517 mg |
| Sodium | 109 mg | 520 mg |
| Zinc | 0.43 mg | 2.07 mg |
| Copper | 0.12 mg | 0.59 mg |
| Manganese | 0.29 mg | 1.37 mg |
| Selenium | 2.3 µg | 10.8 µg |
| Vitamin C | 0.04 mg | 0.2 mg |
| Vitamin A (RAE) | 15.2 µg | 72.6 µg |
| Vitamin E | 0.09 mg | 0.41 mg |
| Vitamin K | 0.4 µg | 1.7 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.40 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.56 mg | 2.68 mg |
| Vitamin B6 | 0.04 mg | 0.21 mg |
| Folate (DFE) | 57.7 µg | 276.1 µg |
| Choline | 1.2 mg | 5.7 mg |
