Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley | 180 g | Sweet, Astringent · Cooling |
 Split yellow mung dal | 180 g | Sweet, Astringent · Cooling |
 Black pepper | 2 g | Pungent · Heating |
 Fenugreek seeds | 2 g | Bitter, Pungent · Heating |
 Ghee | 12 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Dry ginger | 2 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1550 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the barley 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 and the prepared black pepper, fenugreek seeds; 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 40–45 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)
Barley, a lighter fat measure, and warming spices make this the kapha-oriented kitchari. Vata: add ghee and cook until very soft. Pitta: reduce pepper and dry ginger. Kapha: retain the stated light texture and portion.
USDA Nutrition Facts for Kapha-Light Barley Mung Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (484g)) |
|---|---|---|
| Energy (Calories) | 73 kcal | 352 kcal |
| Protein | 3.5 g | 16.8 g |
| Total Carbohydrates | 13.0 g | 63.0 g |
| Dietary Fiber | 3.2 g | 15.7 g |
| Total Sugars | 0.7 g | 3.4 g |
| Total Fat | 1.0 g | 4.8 g |
| Calcium | 20.7 mg | 100.1 mg |
| Iron | 1.22 mg | 5.91 mg |
| Magnesium | 32.3 mg | 156.4 mg |
| Phosphorus | 60.6 mg | 293.6 mg |
| Potassium | 167 mg | 810 mg |
| Sodium | 106 mg | 515 mg |
| Zinc | 0.54 mg | 2.60 mg |
| Copper | 0.15 mg | 0.72 mg |
| Manganese | 0.35 mg | 1.71 mg |
| Selenium | 4.3 µg | 21.1 µg |
| Vitamin C | 0.5 mg | 2.3 mg |
| Vitamin A (RAE) | 6.0 µg | 29.2 µg |
| Vitamin E | 0.14 mg | 0.69 mg |
| Vitamin K | 1.3 µg | 6.3 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.58 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.66 mg | 3.20 mg |
| Vitamin B6 | 0.07 mg | 0.33 mg |
| Folate (DFE) | 59.9 µg | 290.4 µg |
| Choline | 9.4 mg | 45.5 mg |
