Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 180 g | Sweet · Cooling |
 Split yellow mung dal | 180 g | Sweet, Astringent · Cooling |
 Coriander seeds | 5 g | Astringent, Bitter, Sweet · Cooling |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 Fresh cilantro | 18 g | Astringent, Bitter · Cooling |
 Ghee | 24 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · 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 and turmeric just until fragrant.
- Add the drained grains and the prepared coriander seeds, fennel seeds, fresh cilantro; 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)
Coriander and fennel keep this mild kitchari oriented toward pitta balance. Vata: add a little extra ghee. Pitta: keep the seasoning exactly mild and omit pepper. Kapha: reduce ghee and serve at midday.
USDA Nutrition Facts for Pitta-Cooling Coriander Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (467g)) |
|---|---|---|
| Energy (Calories) | 82 kcal | 386 kcal |
| Protein | 3.1 g | 14.6 g |
| Total Carbohydrates | 14.1 g | 66.2 g |
| Dietary Fiber | 1.9 g | 9.1 g |
| Total Sugars | 0.7 g | 3.1 g |
| Total Fat | 1.6 g | 7.4 g |
| Calcium | 24.5 mg | 114.4 mg |
| Iron | 1.36 mg | 6.34 mg |
| Magnesium | 24.1 mg | 112.8 mg |
| Phosphorus | 50.1 mg | 234.5 mg |
| Potassium | 148 mg | 693 mg |
| Sodium | 110 mg | 513 mg |
| Zinc | 0.41 mg | 1.91 mg |
| Copper | 0.13 mg | 0.60 mg |
| Manganese | 0.25 mg | 1.18 mg |
| Selenium | 2.3 µg | 10.9 µg |
| Vitamin C | 0.8 mg | 3.9 mg |
| Vitamin A (RAE) | 14.7 µg | 69.0 µg |
| Vitamin E | 0.13 mg | 0.62 mg |
| Vitamin K | 4.0 µg | 18.7 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.66 mg | 3.07 mg |
| Vitamin B6 | 0.06 mg | 0.26 mg |
| Folate (DFE) | 98.0 µg | 458.4 µg |
| Choline | 10.5 mg | 49.1 mg |
