Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 180 g | Sweet · Cooling |
 Split yellow mung dal | 180 g | Sweet, Astringent · Cooling |
 Fresh fenugreek leaves, chopped | 100 g | Bitter, Pungent · Heating |
 Coriander seeds | 3 g | Astringent, Bitter, Sweet · 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 | 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 chopped fresh fenugreek leaves, coriander 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 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)
Fresh Methi Mung Kitchari 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 Fresh Methi Mung Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (488g)) |
|---|---|---|
| Energy (Calories) | 95 kcal | 463 kcal |
| Protein | 4.1 g | 20.0 g |
| Total Carbohydrates | 15.7 g | 76.6 g |
| Dietary Fiber | 3.0 g | 14.7 g |
| Total Sugars | 0.9 g | 4.6 g |
| Total Fat | 1.8 g | 8.8 g |
| Calcium | 97.5 mg | 476.7 mg |
| Iron | 2.95 mg | 14.42 mg |
| Magnesium | 41.5 mg | 202.9 mg |
| Phosphorus | 74.6 mg | 364.7 mg |
| Potassium | 209 mg | 1023 mg |
| Sodium | 109 mg | 534 mg |
| Zinc | 0.52 mg | 2.55 mg |
| Copper | 0.12 mg | 0.59 mg |
| Manganese | 0.23 mg | 1.11 mg |
| Selenium | 2.2 µg | 10.8 µg |
| Vitamin C | 0.7 mg | 3.2 mg |
| Vitamin A (RAE) | 34.2 µg | 167.0 µg |
| Vitamin E | 0.30 mg | 1.48 mg |
| Vitamin K | 40.4 µg | 197.4 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.60 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.69 mg | 3.38 mg |
| Vitamin B6 | 0.07 mg | 0.34 mg |
| Folate (DFE) | 93.3 µg | 455.8 µg |
| Choline | 10.0 mg | 49.0 mg |
