Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 180 g | Sweet · Cooling |
 Split urad dal | 170 g | Sweet · Heating |
 Asafoetida | 0.5 g | Pungent · Heating |
 Ghee | 30 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 urad 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 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)
Urad 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 Urad Rice Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (474g)) |
|---|---|---|
| Energy (Calories) | 80 kcal | 382 kcal |
| Protein | 3.0 g | 14.2 g |
| Total Carbohydrates | 13.1 g | 62.2 g |
| Dietary Fiber | 1.8 g | 8.6 g |
| Total Sugars | 0.03 g | 0.1 g |
| Total Fat | 1.8 g | 8.7 g |
| Calcium | 19.9 mg | 94.3 mg |
| Iron | 1.29 mg | 6.12 mg |
| Magnesium | 28.3 mg | 134.2 mg |
| Phosphorus | 46.5 mg | 220.5 mg |
| Potassium | 107 mg | 507 mg |
| Sodium | 110 mg | 520 mg |
| Zinc | 0.43 mg | 2.03 mg |
| Copper | 0.12 mg | 0.57 mg |
| Manganese | 0.27 mg | 1.28 mg |
| Selenium | 2.2 µg | 10.4 µg |
| Vitamin C | 0.04 mg | 0.2 mg |
| Vitamin A (RAE) | 13.5 µg | 64.1 µg |
| Vitamin E | 0.07 mg | 0.34 mg |
| Vitamin K | 0.2 µg | 0.8 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.54 mg | 2.57 mg |
| Vitamin B6 | 0.04 mg | 0.20 mg |
| Folate (DFE) | 56.1 µg | 266.3 µg |
| Choline | 1.1 mg | 5.3 mg |
