Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley | 190 g | Sweet, Astringent · Cooling |
 Split mung dal | 165 g | Sweet, Astringent · Cooling |
 Mustard seeds | 3 g | Pungent · Heating |
 Black pepper | 2 g | Pungent · Heating |
 Ghee | 14 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 barley and mung dal until the draining water is mostly clear; soak for 35 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 mustard 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)
Vasanta Barley-Mung 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 Vasanta Barley-Mung Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (484g)) |
|---|---|---|
| Energy (Calories) | 73 kcal | 354 kcal |
| Protein | 3.4 g | 16.3 g |
| Total Carbohydrates | 12.9 g | 62.4 g |
| Dietary Fiber | 3.2 g | 15.4 g |
| Total Sugars | 0.7 g | 3.2 g |
| Total Fat | 1.2 g | 5.6 g |
| Calcium | 20.1 mg | 97.1 mg |
| Iron | 1.16 mg | 5.63 mg |
| Magnesium | 31.9 mg | 154.4 mg |
| Phosphorus | 59.9 mg | 289.9 mg |
| Potassium | 160 mg | 776 mg |
| Sodium | 106 mg | 514 mg |
| Zinc | 0.53 mg | 2.59 mg |
| Copper | 0.14 mg | 0.69 mg |
| Manganese | 0.36 mg | 1.73 mg |
| Selenium | 4.8 µg | 23.2 µg |
| Vitamin C | 0.4 mg | 2.1 mg |
| Vitamin A (RAE) | 6.8 µg | 33.1 µg |
| Vitamin E | 0.15 mg | 0.72 mg |
| Vitamin K | 1.3 µg | 6.1 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.57 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.67 mg | 3.24 mg |
| Vitamin B6 | 0.07 mg | 0.32 mg |
| Folate (DFE) | 55.4 µg | 268.4 µg |
| Choline | 8.9 mg | 43.1 mg |
