Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 180 g | Sweet · Cooling |
 Split yellow mung dal | 180 g | Sweet, Astringent · Cooling |
 Sesame seeds | 22 g | Sweet, Bitter, Astringent · Heating |
 Black pepper | 2 g | Pungent · Heating |
 Ghee | 28 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 sesame 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)
Shishira Sesame 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 Shishira Sesame Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (470g)) |
|---|---|---|
| Energy (Calories) | 90 kcal | 421 kcal |
| Protein | 3.2 g | 15.3 g |
| Total Carbohydrates | 14.2 g | 66.9 g |
| Dietary Fiber | 1.9 g | 8.9 g |
| Total Sugars | 0.7 g | 3.1 g |
| Total Fat | 2.3 g | 10.8 g |
| Calcium | 31.9 mg | 149.7 mg |
| Iron | 1.44 mg | 6.78 mg |
| Magnesium | 26.7 mg | 125.6 mg |
| Phosphorus | 55.2 mg | 259.6 mg |
| Potassium | 145 mg | 681 mg |
| Sodium | 109 mg | 511 mg |
| Zinc | 0.48 mg | 2.24 mg |
| Copper | 0.17 mg | 0.81 mg |
| Manganese | 0.27 mg | 1.29 mg |
| Selenium | 2.7 µg | 12.5 µg |
| Vitamin C | 0.5 mg | 2.3 mg |
| Vitamin A (RAE) | 13.2 µg | 62.3 µg |
| Vitamin E | 0.13 mg | 0.60 mg |
| Vitamin K | 1.2 µg | 5.6 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.59 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.68 mg | 3.22 mg |
| Vitamin B6 | 0.06 mg | 0.30 mg |
| Folate (DFE) | 98.1 µg | 461.2 µg |
| Choline | 10.8 mg | 50.7 mg |
