Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 180 g | Sweet · Cooling |
 Split mung dal | 55 g | Sweet, Astringent · Cooling |
 Red lentils | 40 g | Sweet, Astringent · Cooling |
 Toor dal | 40 g | Sweet, Astringent · Heating |
 Chana dal | 35 g | Sweet, Astringent · Cooling |
 Split urad dal | 25 g | Sweet · Heating |
 Asafoetida | 0.5 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 | 1650 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the rice and mixed dals 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 red lentils, toor dal, chana dal, split urad dal, 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)
Panchmel Rice 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 Panchmel Rice Khichdi
| Nutrient | Per 100g | Per Serving (1 serving (516g)) |
|---|---|---|
| Energy (Calories) | 77 kcal | 396 kcal |
| Protein | 2.9 g | 14.8 g |
| Total Carbohydrates | 13.0 g | 67.1 g |
| Dietary Fiber | 1.5 g | 7.5 g |
| Total Sugars | 0.2 g | 1.0 g |
| Total Fat | 1.5 g | 7.6 g |
| Calcium | 16.7 mg | 86.2 mg |
| Iron | 1.17 mg | 6.03 mg |
| Magnesium | 19.4 mg | 100.2 mg |
| Phosphorus | 44.2 mg | 228.6 mg |
| Potassium | 114 mg | 591 mg |
| Sodium | 99 mg | 512 mg |
| Zinc | 0.40 mg | 2.07 mg |
| Copper | 0.11 mg | 0.59 mg |
| Manganese | 0.24 mg | 1.22 mg |
| Selenium | 1.8 µg | 9.4 µg |
| Vitamin C | 0.2 mg | 1.0 mg |
| Vitamin A (RAE) | 10.1 µg | 52.3 µg |
| Vitamin E | 0.07 mg | 0.36 mg |
| Vitamin K | 0.4 µg | 1.9 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.48 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.54 mg | 2.80 mg |
| Vitamin B6 | 0.04 mg | 0.22 mg |
| Folate (DFE) | 65.8 µg | 340.0 µg |
| Choline | 3.6 mg | 18.4 mg |
