Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cracked sorghum | 200 g | Sweet, Astringent · Cooling |
 Split mung dal | 160 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 | 1550 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the cracked sorghum and mung dal until the draining water is mostly clear; soak for 40 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)
Jowar Khichdi 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 Jowar Khichdi
| Nutrient | Per 100g | Per Serving (1 serving (488g)) |
|---|---|---|
| Energy (Calories) | 74 kcal | 363 kcal |
| Protein | 3.1 g | 15.1 g |
| Total Carbohydrates | 12.7 g | 62.2 g |
| Dietary Fiber | 2.1 g | 10.1 g |
| Total Sugars | 0.8 g | 4.0 g |
| Total Fat | 1.7 g | 8.4 g |
| Calcium | 16.8 mg | 81.9 mg |
| Iron | 1.09 mg | 5.33 mg |
| Magnesium | 34.3 mg | 167.4 mg |
| Phosphorus | 61.2 mg | 298.6 mg |
| Potassium | 147 mg | 716 mg |
| Sodium | 104 mg | 509 mg |
| Zinc | 0.41 mg | 2.02 mg |
| Copper | 0.12 mg | 0.58 mg |
| Manganese | 0.28 mg | 1.35 mg |
| Selenium | 1.9 µg | 9.5 µg |
| Vitamin C | 0.4 mg | 2.1 mg |
| Vitamin A (RAE) | 11.0 µg | 53.4 µg |
| Vitamin E | 0.14 mg | 0.69 mg |
| Vitamin K | 0.9 µg | 4.2 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.42 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.58 mg | 2.81 mg |
| Vitamin B6 | 0.08 mg | 0.38 mg |
| Folate (DFE) | 53.4 µg | 260.4 µg |
| Choline | 8.5 mg | 41.5 mg |
