Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 180 g | Sweet · Cooling |
 Split yellow mung dal | 180 g | Sweet, Astringent · Cooling |
 Zucchini, diced | 260 g | Sweet, Astringent · Cooling |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee | 24 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 diced zucchini, fennel seeds; 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)
Zucchini 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 Zucchini Mung Kitchari
| Nutrient | Per 100g | Per Serving (1 serving (528g)) |
|---|---|---|
| Energy (Calories) | 74 kcal | 393 kcal |
| Protein | 2.9 g | 15.1 g |
| Total Carbohydrates | 12.8 g | 67.7 g |
| Dietary Fiber | 1.7 g | 9.1 g |
| Total Sugars | 0.9 g | 4.7 g |
| Total Fat | 1.4 g | 7.4 g |
| Calcium | 21.4 mg | 113.2 mg |
| Iron | 1.19 mg | 6.31 mg |
| Magnesium | 22.7 mg | 120.0 mg |
| Phosphorus | 47.8 mg | 252.5 mg |
| Potassium | 157 mg | 831 mg |
| Sodium | 98 mg | 516 mg |
| Zinc | 0.39 mg | 2.05 mg |
| Copper | 0.12 mg | 0.62 mg |
| Manganese | 0.24 mg | 1.26 mg |
| Selenium | 2.0 µg | 10.7 µg |
| Vitamin C | 2.7 mg | 14.1 mg |
| Vitamin A (RAE) | 11.4 µg | 60.3 µg |
| Vitamin E | 0.11 mg | 0.59 mg |
| Vitamin K | 1.4 µg | 7.5 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.58 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.62 mg | 3.30 mg |
| Vitamin B6 | 0.07 mg | 0.36 mg |
| Folate (DFE) | 89.2 µg | 471.4 µg |
| Choline | 10.4 mg | 55.2 mg |
