Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 170 g | Sweet · Cooling |
 Split mung dal | 165 g | Sweet, Astringent · Cooling |
 Asafoetida | 0.5 g | Pungent · Heating |
 Ghee | 16 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Dry ginger | 2 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1550 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 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)
Varsha Light Khichdi 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 Varsha Light Khichdi
| Nutrient | Per 100g | Per Serving (1 serving (478g)) |
|---|---|---|
| Energy (Calories) | 71 kcal | 341 kcal |
| Protein | 2.7 g | 13.2 g |
| Total Carbohydrates | 12.8 g | 61.0 g |
| Dietary Fiber | 1.6 g | 7.6 g |
| Total Sugars | 0.6 g | 2.8 g |
| Total Fat | 1.0 g | 5.0 g |
| Calcium | 18.8 mg | 90.0 mg |
| Iron | 1.18 mg | 5.67 mg |
| Magnesium | 20.6 mg | 98.5 mg |
| Phosphorus | 43.5 mg | 208.1 mg |
| Potassium | 125 mg | 600 mg |
| Sodium | 107 mg | 510 mg |
| Zinc | 0.36 mg | 1.70 mg |
| Copper | 0.11 mg | 0.54 mg |
| Manganese | 0.25 mg | 1.19 mg |
| Selenium | 2.1 µg | 10.2 µg |
| Vitamin C | 0.4 mg | 2.1 mg |
| Vitamin A (RAE) | 7.7 µg | 36.7 µg |
| Vitamin E | 0.10 mg | 0.46 mg |
| Vitamin K | 0.9 µg | 4.2 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.51 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.59 mg | 2.81 mg |
| Vitamin B6 | 0.05 mg | 0.24 mg |
| Folate (DFE) | 88.3 µg | 422.6 µg |
| Choline | 9.3 mg | 44.4 mg |
