Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 180 g | Sweet · Cooling |
 Split yellow mung dal | 180 g | Sweet, Astringent · Cooling |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 Asafoetida | 0.5 g | Pungent · Heating |
 Ghee | 34 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 | 1450 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 fennel seeds, 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)
A softer texture, generous ghee, fennel, and asafoetida make this the vata-oriented version. Vata: serve very soft with the full ghee measure. Pitta: reduce ginger if heat is unwelcome. Kapha: reduce ghee and use a smaller bowl.
USDA Nutrition Facts for Vata-Soothing Mung Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (466g)) |
|---|---|---|
| Energy (Calories) | 87 kcal | 405 kcal |
| Protein | 3.1 g | 14.4 g |
| Total Carbohydrates | 14.1 g | 65.7 g |
| Dietary Fiber | 1.8 g | 8.5 g |
| Total Sugars | 0.7 g | 3.1 g |
| Total Fat | 2.1 g | 9.6 g |
| Calcium | 22.2 mg | 103.7 mg |
| Iron | 1.30 mg | 6.08 mg |
| Magnesium | 23.3 mg | 108.6 mg |
| Phosphorus | 48.9 mg | 228.2 mg |
| Potassium | 142 mg | 663 mg |
| Sodium | 110 mg | 511 mg |
| Zinc | 0.39 mg | 1.84 mg |
| Copper | 0.13 mg | 0.59 mg |
| Manganese | 0.24 mg | 1.14 mg |
| Selenium | 2.3 µg | 10.6 µg |
| Vitamin C | 0.5 mg | 2.5 mg |
| Vitamin A (RAE) | 16.0 µg | 74.8 µg |
| Vitamin E | 0.13 mg | 0.59 mg |
| Vitamin K | 1.1 µg | 5.0 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.65 mg | 3.01 mg |
| Vitamin B6 | 0.06 mg | 0.26 mg |
| Folate (DFE) | 97.7 µg | 455.8 µg |
| Choline | 10.6 mg | 49.6 mg |
