Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 180 g | Sweet · Cooling |
 Split yellow mung dal | 180 g | Sweet, Astringent · Cooling |
 Carrot, diced | 100 g | Sweet, Bitter · Heating |
 Green beans, sliced | 100 g | Sweet, Astringent · Cooling |
 Green peas | 80 g | Sweet, Astringent · Cooling |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Black pepper | 1.5 g | Pungent · Heating |
 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 | 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 ghee in a heavy pot; bloom the cumin, ginger, and turmeric just until fragrant.
- Add the drained grains and the prepared diced carrot, sliced green beans, green peas, coriander seeds, black pepper; 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)
Masala Vegetable 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 Masala Vegetable Khichdi
| Nutrient | Per 100g | Per Serving (1 serving (534g)) |
|---|---|---|
| Energy (Calories) | 78 kcal | 418 kcal |
| Protein | 3.0 g | 16.2 g |
| Total Carbohydrates | 13.7 g | 73.1 g |
| Dietary Fiber | 2.1 g | 11.2 g |
| Total Sugars | 1.2 g | 6.2 g |
| Total Fat | 1.4 g | 7.4 g |
| Calcium | 23.4 mg | 125.1 mg |
| Iron | 1.26 mg | 6.75 mg |
| Magnesium | 23.4 mg | 125.2 mg |
| Phosphorus | 50.3 mg | 268.7 mg |
| Potassium | 159 mg | 848 mg |
| Sodium | 99 mg | 530 mg |
| Zinc | 0.42 mg | 2.23 mg |
| Copper | 0.12 mg | 0.66 mg |
| Manganese | 0.25 mg | 1.33 mg |
| Selenium | 2.1 µg | 11.4 µg |
| Vitamin C | 2.8 mg | 15.1 mg |
| Vitamin A (RAE) | 52.2 µg | 278.9 µg |
| Vitamin E | 0.19 mg | 1.04 mg |
| Vitamin K | 4.6 µg | 24.4 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.64 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.72 mg | 3.84 mg |
| Vitamin B6 | 0.07 mg | 0.36 mg |
| Folate (DFE) | 90.2 µg | 481.9 µg |
| Choline | 11.4 mg | 60.7 mg |
