Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 180 g | Sweet · Cooling |
 Toor dal | 175 g | Sweet, Astringent · Heating |
 Coriander seeds | 4 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 | 1500 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the rice and toor 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 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)
Toor Dal Rice 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 Toor Dal Rice Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (475g)) |
|---|---|---|
| Energy (Calories) | 79 kcal | 377 kcal |
| Protein | 2.8 g | 13.1 g |
| Total Carbohydrates | 13.7 g | 65.1 g |
| Dietary Fiber | 1.6 g | 7.8 g |
| Total Sugars | 0.03 g | 0.1 g |
| Total Fat | 1.5 g | 7.3 g |
| Calcium | 20.8 mg | 98.8 mg |
| Iron | 1.12 mg | 5.34 mg |
| Magnesium | 21.8 mg | 103.8 mg |
| Phosphorus | 47.1 mg | 223.7 mg |
| Potassium | 149 mg | 709 mg |
| Sodium | 108 mg | 512 mg |
| Zinc | 0.39 mg | 1.86 mg |
| Copper | 0.13 mg | 0.63 mg |
| Manganese | 0.30 mg | 1.43 mg |
| Selenium | 2.3 µg | 10.7 µg |
| Vitamin C | 0.08 mg | 0.4 mg |
| Vitamin A (RAE) | 10.8 µg | 51.5 µg |
| Vitamin E | 0.06 mg | 0.28 mg |
| Vitamin K | 0.1 µg | 0.7 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.69 mg | 3.27 mg |
| Vitamin B6 | 0.04 mg | 0.21 mg |
| Folate (DFE) | 78.7 µg | 374.0 µg |
| Choline | 1.0 mg | 4.9 mg |
