Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 190 g | Sweet · Cooling |
 Mung beans, split and rinsed | 175 g | Sweet, Astringent · Cooling |
 Carrots, peeled and cut into small cubes | 260 g | Sweet, Bitter · Heating |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Ghee, for finishing | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1100 ml (about 4 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Varsha Ginger Rice Mung Khichdi never loses its simmer.
- Warm cumin and ginger in ghee and coat the rice and mung. Give the spices about 30 seconds before adding the larger pieces, then continue over low heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Add the carrot and hot water and cook until every component is very soft. Maintain steady low heat for 18–20 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- For Varsha Ginger Rice Mung Khichdi, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Season the rainy-season khichdi and serve it steaming and fluid. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Varsha Ginger Rice Mung Khichdi 3 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Varsha Ginger Rice Mung Khichdi is composed for varsha with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Varsha Ginger Rice Mung Khichdi
| Nutrient | Per 100g | Per Serving (1 serving (440g)) |
|---|---|---|
| Energy (Calories) | 91 kcal | 402 kcal |
| Protein | 3.3 g | 14.7 g |
| Total Carbohydrates | 16.5 g | 72.6 g |
| Dietary Fiber | 2.2 g | 9.7 g |
| Total Sugars | 1.4 g | 6.1 g |
| Total Fat | 1.4 g | 6.2 g |
| Calcium | 25.7 mg | 113.2 mg |
| Iron | 1.37 mg | 6.04 mg |
| Magnesium | 25.1 mg | 110.7 mg |
| Phosphorus | 55.6 mg | 245.1 mg |
| Potassium | 191 mg | 840 mg |
| Sodium | 103 mg | 455 mg |
| Zinc | 0.44 mg | 1.94 mg |
| Copper | 0.13 mg | 0.59 mg |
| Manganese | 0.25 mg | 1.11 mg |
| Selenium | 2.5 µg | 10.9 µg |
| Vitamin C | 1.4 mg | 6.1 mg |
| Vitamin A (RAE) | 133.4 µg | 588.2 µg |
| Vitamin E | 0.21 mg | 0.90 mg |
| Vitamin K | 3.0 µg | 13.1 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.60 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.84 mg | 3.69 mg |
| Vitamin B6 | 0.08 mg | 0.34 mg |
| Folate (DFE) | 106.6 µg | 470.0 µg |
| Choline | 12.1 mg | 53.4 mg |
