Preparation time: 1 ½ hours with a pressure cooker Serves: 5-6
2 hours without
0 Vata, 0 Pitta, 0 Kapha*
-Vata, -Pitta, moderately + Kapha**
1 cup whole mung beans
4-5 cups water
2 tbsp brown or wild rice
1 stick kombu
1/16 tsp hing
1 tsp sunflower oil
½ medium onion chopped
½ tsp cumin seeds
½ tsp dry oregano
2 medium red potatoes, unpeeled
1 egg white
1 tsp- 2 tbsp stone ground mustard (the lesser for Pitta; Vata and Kapha can use up to the maximum as they like)
1 tsp sea or rock salt
¼ tsp freshly ground black pepper
2 tbsp barley or whole wheat flour
*VERSION 1: Combine the mung beans, water, kombu and hing in a pressure cooker and bring to pressure and cook for 25 mins ( if you like your burgers chewy make it 20 mins). If you are not using pressure cooker, bring beans to a boil with the rest of these first ingredients and then cover and cook over medium heat for an hour, or until soft.
While the beans are cooking, wash the potatoes and cut them in quarters, then eights. Chop the onion. Warm the oil in a large skillet and add the cumin, oregano and onion. Sauté until the onion is tender and the herbs are lightly browned. Set aside and wait for the beans to be done.
When the beans are done, cool the pot in cool water to bring it down from pressure, open it and add the potatoes. Cook uncovered until the potatoes are soft, about 20 – 30 mins. Add the beans and potatoes to the herbs in the skillet and mash. Stir in the egg white, mustard, salt and pepper. Add the flour if the burgers need thickening. Form into patties and cook on a non-stick pan until brown, flipping to brown the other side. Or cook them on a cookie sheet in a 350 degree oven for 20-30 mins. Makes 10 to 12 3” to 4” burgers.
Comment: This goes well with Artichoke Heart Salad.
**VERSION 2: Substitute 1 large sweet potato for the 2 red potatoes. Wash and peel it and add it the same time the potatoes would have been added, after the beans are cooked. Omit the oregano and mustard and add 1 teaspoon fresh ginger root, finely chopped or minced, and 1 tsp mild curry powder.
Thursday, April 17, 2008
Potato & Green Pea Patties
Preparation time: 1 hour Serves: 5-6
Moderately + Vata, - Pitta, -Kapha
5 medium red potatoes
1 tbsp sunflower oil
½ tsp mustard seeds
1 tsp sea salt
1 tbsp lemon juice
½ tsp freshly ground pepper
1 tbsp sesame seeds
2 tsp Sucanat
3 cups frozen green peas
Put water on to boil in a large pot for the potatoes. Boil potatoes with their skin on. Cool. While the potatoes are cooking, heat oil in a medium sized skillet and add mustard seeds. Blend the peas in the blender. When the mustard seeds pop, add green peas and salt to the oil. Cook over low heat for about 10 to 15 mins or until all the water is absorbed. Add remaining ingredients and mix well. Cool. Take potatoes and mash them in a separate bowl, then make 10 to 12 balls. Flatten the potato balls into patties, then place pea mixture in their centers. Fold and seal, pressing together with hands and reforming into round patties. Heat iron pan, and add enough oil to keep from sticking. If making for Kapha, use a non stick pan and no oil. Cook patties over low heat until brown on both sides. Serve hot.
Comments: If you add extra ghee as a garnish for Vata, these are OK for occasional use.
Moderately + Vata, - Pitta, -Kapha
5 medium red potatoes
1 tbsp sunflower oil
½ tsp mustard seeds
1 tsp sea salt
1 tbsp lemon juice
½ tsp freshly ground pepper
1 tbsp sesame seeds
2 tsp Sucanat
3 cups frozen green peas
Put water on to boil in a large pot for the potatoes. Boil potatoes with their skin on. Cool. While the potatoes are cooking, heat oil in a medium sized skillet and add mustard seeds. Blend the peas in the blender. When the mustard seeds pop, add green peas and salt to the oil. Cook over low heat for about 10 to 15 mins or until all the water is absorbed. Add remaining ingredients and mix well. Cool. Take potatoes and mash them in a separate bowl, then make 10 to 12 balls. Flatten the potato balls into patties, then place pea mixture in their centers. Fold and seal, pressing together with hands and reforming into round patties. Heat iron pan, and add enough oil to keep from sticking. If making for Kapha, use a non stick pan and no oil. Cook patties over low heat until brown on both sides. Serve hot.
Comments: If you add extra ghee as a garnish for Vata, these are OK for occasional use.
Sweet Chickpeas
Preparation time: 20 mins, if using pre-cooked chickpeas Serves:4
Mildy +Vata, -Pitta, 0 Kapha
2 cups cooked chickpeas (garbanzos)
2 cup parsnips grated (about 2 medium parsnips)
1 large onion, grated
1 to 2 tbsp sunflower oil ( less for Kapha)
½ tsp ajwain
1/8 tsp hing
½ tsp turmeric
½ tsp sea salt
½ cup water
Garnish: Fresh coriander leaves, chopped
Warm the oil in a large skillet and add the ajwain and hing. Brown them lightly. Stir in the chickpeas, parsnips, turmeric and onion and sauté for about 5 minutes. Add the rest of ingredients and cook an additional 10 minutes or until the parsnip and onion are sweet and tender. Garnish with fresh chopped coriander leaves.
Mildy +Vata, -Pitta, 0 Kapha
2 cups cooked chickpeas (garbanzos)
2 cup parsnips grated (about 2 medium parsnips)
1 large onion, grated
1 to 2 tbsp sunflower oil ( less for Kapha)
½ tsp ajwain
1/8 tsp hing
½ tsp turmeric
½ tsp sea salt
½ cup water
Garnish: Fresh coriander leaves, chopped
Warm the oil in a large skillet and add the ajwain and hing. Brown them lightly. Stir in the chickpeas, parsnips, turmeric and onion and sauté for about 5 minutes. Add the rest of ingredients and cook an additional 10 minutes or until the parsnip and onion are sweet and tender. Garnish with fresh chopped coriander leaves.
Black Lentils With Yogurt
Preparation time: 1 hour Serves: 4-5
-Vata, +Pitta, moderately +Kapha
½ cup dry black lentils
3 cups water
½ tsp sea salt
1 tsp ground cumin
1/8 tsp hing
1 clove garlic, finely minced
1 tbsp barley malt or brown rice syrup
Garnish: yogurt to taste
Wash lentils. Cook covered in water with hing until soft, 25 to 30 minutes over medium heat. Add salt, cumin, garlic and barley malt. Cook 20 more minutes.
Comments: This goes well with bread and vegetable or rice. Excellent dish for Vata as it is very strengthening. It should be tried in very small quantities at first, as it is a concentrated food. Can be eaten occasionally by Pitta and Kapha, but it is imbalancing if eaten on a regular basis. Serve with yogurt for Vata, or cauliflower kadhi for Pitta and Kapha.
-Vata, +Pitta, moderately +Kapha
½ cup dry black lentils
3 cups water
½ tsp sea salt
1 tsp ground cumin
1/8 tsp hing
1 clove garlic, finely minced
1 tbsp barley malt or brown rice syrup
Garnish: yogurt to taste
Wash lentils. Cook covered in water with hing until soft, 25 to 30 minutes over medium heat. Add salt, cumin, garlic and barley malt. Cook 20 more minutes.
Comments: This goes well with bread and vegetable or rice. Excellent dish for Vata as it is very strengthening. It should be tried in very small quantities at first, as it is a concentrated food. Can be eaten occasionally by Pitta and Kapha, but it is imbalancing if eaten on a regular basis. Serve with yogurt for Vata, or cauliflower kadhi for Pitta and Kapha.
Mung Dal With Spinach
Preparation time: with pressure cooker, 45 mins Serves: 3-4
Without pressure cooker, 1 hour or more
-Vata, moderately +Pitta, 0 Kapha
1 cup split mung dal
4 ½ cups water
1/8 tsp hing
1 tbsp sunflower oil
½ tsp mustard seeds
1 tsp cumin seeds
3 cloves garlic, minced
1 tsp turmeric
1 tsp sea salt
¼ hot green chilli pepper (optional, best for kapha)
1 ½ tsp coriander powder
1 tsp brown rice syrup (optional, omit for kapha)
1 tbsp lime or lemon juice
2 cups fresh spinach, chopped
Garnish with fresh coriander leaves, chopped.
Wash the dal well and put it in the pressure cooker with the water and hing. Bring to pressure and cook for 15 mins. Or, use a regular pot, bring to boil, cover and cook until tender, abt 45 mins.
In a small skillet, warm the oil and add the cumin, garlic and mustard seeds. When the mustard seeds pop, stir in the turmeric and combine the mixture with the cooked mung dal. Add rest of the ingredients except the spinach and cook for 10 mins. Then add the spinach and cover and cook until tender, 5 – 10 mins more over medium heat.
Comments: This goes well with chappati and a vegetable side dish.
Without pressure cooker, 1 hour or more
-Vata, moderately +Pitta, 0 Kapha
1 cup split mung dal
4 ½ cups water
1/8 tsp hing
1 tbsp sunflower oil
½ tsp mustard seeds
1 tsp cumin seeds
3 cloves garlic, minced
1 tsp turmeric
1 tsp sea salt
¼ hot green chilli pepper (optional, best for kapha)
1 ½ tsp coriander powder
1 tsp brown rice syrup (optional, omit for kapha)
1 tbsp lime or lemon juice
2 cups fresh spinach, chopped
Garnish with fresh coriander leaves, chopped.
Wash the dal well and put it in the pressure cooker with the water and hing. Bring to pressure and cook for 15 mins. Or, use a regular pot, bring to boil, cover and cook until tender, abt 45 mins.
In a small skillet, warm the oil and add the cumin, garlic and mustard seeds. When the mustard seeds pop, stir in the turmeric and combine the mixture with the cooked mung dal. Add rest of the ingredients except the spinach and cook for 10 mins. Then add the spinach and cover and cook until tender, 5 – 10 mins more over medium heat.
Comments: This goes well with chappati and a vegetable side dish.
Zucchini and Mung Dal
Preparation time:1 to 1 ½ hours, plus 2 hours to soak Serves 4-5
-Vata, -Pitta, -Kapha
1 cup split mung dal or whole mung beans
1 ½ tablespoons sunflower oil
½ tsp mustard seeds
½ tsp turmeric
1/8 tsp hing
1 tbsp lime juice
4 cups water
2 cups zucchini cut in ½ inch cubes
1 tsp fresh ginger root, finely minced
1 tsp sea salt
½ - 1 tsp coriander powder
¼ hot green chilli pepper, chopped ( optional, omit for Pitta)
Soak mung in 4 cups of water for 2 hours. Heat oil in heavy skillet, add mustard seeds. When they pop, add turmeric, hing, lime juice, and drained mung beans. Add fresh ginger root and 4 cups of water. Cover and cook over medium heat for 20 mins if split mung, 1 hour or more if whole mung beans. Add zucchini and remaining ingredients and cook 15 mins or until beans are soft.
Comment: This goes well with rice and rotis. Pitta needs to garnish lavishly with chopped coriander leaves or coriander powder to offset the fresh ginger.
-Vata, -Pitta, -Kapha
1 cup split mung dal or whole mung beans
1 ½ tablespoons sunflower oil
½ tsp mustard seeds
½ tsp turmeric
1/8 tsp hing
1 tbsp lime juice
4 cups water
2 cups zucchini cut in ½ inch cubes
1 tsp fresh ginger root, finely minced
1 tsp sea salt
½ - 1 tsp coriander powder
¼ hot green chilli pepper, chopped ( optional, omit for Pitta)
Soak mung in 4 cups of water for 2 hours. Heat oil in heavy skillet, add mustard seeds. When they pop, add turmeric, hing, lime juice, and drained mung beans. Add fresh ginger root and 4 cups of water. Cover and cook over medium heat for 20 mins if split mung, 1 hour or more if whole mung beans. Add zucchini and remaining ingredients and cook 15 mins or until beans are soft.
Comment: This goes well with rice and rotis. Pitta needs to garnish lavishly with chopped coriander leaves or coriander powder to offset the fresh ginger.
Wednesday, April 16, 2008
Tur Dal
Preparation time: 2 hours Serves: 6
-Vata, + +Pitta, -Kapha
1 cup tur dal
12 cups of water
1 tbsp sunflower oil or ghee
½ tsp mustard seeds
½ tsp turmeric
1/8 tsp hing
1 tsp sea salt
1 ½ tsp barley malt or brown rice syrup
1 ½ tsp lime or lemon juice
1 tsp coriander powder
½ tsp cinnamon
¼ tsp curry powder, mild
¼ green pepper, chopped (optional, omit for Pitta)
2 to 3 clove garlic, minced (optional, omit for Pitta)
Soak tur dal for 2 hours, then drain. In large heavy saucrpan heat oil or ghee and add mustard seeds. When they pop, add turmeric, hing, tur dal, water and remaining ingredients except the coriander powder. Mix well. Cover and cook for ½ hour. Add 1 tsp of coriander powder before serving to calm and relax the flavour of the beans a bit and to aid digestion.
Comment: Tur dal is a hot, light, dry bean helpful for Vata and Kapha and definitely aggravating Pitta. Not for those with inflamed gartrointestinal tracks.
-Vata, + +Pitta, -Kapha
1 cup tur dal
12 cups of water
1 tbsp sunflower oil or ghee
½ tsp mustard seeds
½ tsp turmeric
1/8 tsp hing
1 tsp sea salt
1 ½ tsp barley malt or brown rice syrup
1 ½ tsp lime or lemon juice
1 tsp coriander powder
½ tsp cinnamon
¼ tsp curry powder, mild
¼ green pepper, chopped (optional, omit for Pitta)
2 to 3 clove garlic, minced (optional, omit for Pitta)
Soak tur dal for 2 hours, then drain. In large heavy saucrpan heat oil or ghee and add mustard seeds. When they pop, add turmeric, hing, tur dal, water and remaining ingredients except the coriander powder. Mix well. Cover and cook for ½ hour. Add 1 tsp of coriander powder before serving to calm and relax the flavour of the beans a bit and to aid digestion.
Comment: Tur dal is a hot, light, dry bean helpful for Vata and Kapha and definitely aggravating Pitta. Not for those with inflamed gartrointestinal tracks.
Gujrati Tridoshic Dal
Preparation time:40 minutes plus 2 hour soak for split mung
1 hour 15 mins plus 2 hour soak for whole mung Serves: 6-8
-Vata, -Pitta, -Kapha
1 ¾ cups split mung dal or whole mung beans
6 ½ cups water
1 tbsp sunflower oil or ghee
½ tsp mustard seeds
½ tsp turmeric
1/8 tsp hing
1 tsp sea salt
1 ½ tsp barley malt or brown rice syrup
1 ½ tsp lime or lemon juice
1 tsp coriander powder
½ tsp cinnamon
¼ tsp curry powder, mild
¼ green pepper, chopped (optional, omit for Pitta)
1 clove garlic, minced (optional, omit for Pitta)
Soak mung for 2 hours, then drain. In a large heavy saucepan heat oil or ghee and add mustard seeds. When they pop, add turmeric, hing, mung, water, and remaining ingredients. Mix well. Cover and cook for 1 ½ hour if split mung, 1 hour if whole mung, or until mung is quite soft.
Comment: This is good with chappatis, buttermilk curry, rice and vegetables. The soaking is important to minimize gas. The beans can be soaked overnight if this is more convenient for you. Kapha needs to garnish with peppers and dry ginger for this recipe to be calming.
1 hour 15 mins plus 2 hour soak for whole mung Serves: 6-8
-Vata, -Pitta, -Kapha
1 ¾ cups split mung dal or whole mung beans
6 ½ cups water
1 tbsp sunflower oil or ghee
½ tsp mustard seeds
½ tsp turmeric
1/8 tsp hing
1 tsp sea salt
1 ½ tsp barley malt or brown rice syrup
1 ½ tsp lime or lemon juice
1 tsp coriander powder
½ tsp cinnamon
¼ tsp curry powder, mild
¼ green pepper, chopped (optional, omit for Pitta)
1 clove garlic, minced (optional, omit for Pitta)
Soak mung for 2 hours, then drain. In a large heavy saucepan heat oil or ghee and add mustard seeds. When they pop, add turmeric, hing, mung, water, and remaining ingredients. Mix well. Cover and cook for 1 ½ hour if split mung, 1 hour if whole mung, or until mung is quite soft.
Comment: This is good with chappatis, buttermilk curry, rice and vegetables. The soaking is important to minimize gas. The beans can be soaked overnight if this is more convenient for you. Kapha needs to garnish with peppers and dry ginger for this recipe to be calming.
Mushrooms In Yogurt
Preparation time: 15 mins Serves: 3-4
-Vata, +Pitta, +Kapha
2 cups mushrooms, sliced ( ½ pound)
1 ½ cups plain yogurt
2 tbsp ghee or melted butter
½ tsp cumin seeds
½ tsp ground cumin
½ tsp sea salt
½ tsp black pepper, fresh ground if you have it
¼ tsp nutmeg
Wash, dry and slice mushrooms.
Heat ghee or butter in a medium saucepan. Add cumin seeds. When they turn brown, add sliced mushrooms and cook over low heat for 5 to 7 mins. Then cool. Add yogurt and remaining ingredients and mix well. Serve.
Comments: This rich dish goes well with bread or rice.
Variation: Pitta-Vata* Version of MUSHROOMS IN YOGURT OVER PASTA:
Increase the mushrooms to 4 cups. While the mushrooms are cooking, stir in 2 tbsp of chickpea flour. Use ¾ cup plain yogurt and ¾ cup water in place of the 1 ½ cups yogurt; stir the water and yogurt together. Stir this into the mushroom mixture and heat over low heat for about 5 mins or until sauce begins to thicken. Add the rest of the ingredients, plus 1 tsp brown rice syrup and 1 tsp ground coriander. Serve warm. Good over pasta.
*-Vata, -Pitta, moderately +Kapha.
-Vata, +Pitta, +Kapha
2 cups mushrooms, sliced ( ½ pound)
1 ½ cups plain yogurt
2 tbsp ghee or melted butter
½ tsp cumin seeds
½ tsp ground cumin
½ tsp sea salt
½ tsp black pepper, fresh ground if you have it
¼ tsp nutmeg
Wash, dry and slice mushrooms.
Heat ghee or butter in a medium saucepan. Add cumin seeds. When they turn brown, add sliced mushrooms and cook over low heat for 5 to 7 mins. Then cool. Add yogurt and remaining ingredients and mix well. Serve.
Comments: This rich dish goes well with bread or rice.
Variation: Pitta-Vata* Version of MUSHROOMS IN YOGURT OVER PASTA:
Increase the mushrooms to 4 cups. While the mushrooms are cooking, stir in 2 tbsp of chickpea flour. Use ¾ cup plain yogurt and ¾ cup water in place of the 1 ½ cups yogurt; stir the water and yogurt together. Stir this into the mushroom mixture and heat over low heat for about 5 mins or until sauce begins to thicken. Add the rest of the ingredients, plus 1 tsp brown rice syrup and 1 tsp ground coriander. Serve warm. Good over pasta.
*-Vata, -Pitta, moderately +Kapha.
Tridoshic Dal
Preparation time: 1 hour Serves: 6
-Vata, -Pitta, 0 Kapha*
1 cup split mung dal
8 cups water
2 cups summer squash, in ¼ to ½ inch slices
1 cup carrots, in ¼ to ½ inch pieces
A pinch of hing
2 tbsp sunflower oil or ghee
1 ¼ tsp turmeric
1 tbsp lime or lemon juice or 1 tbsp amchoor (dried mango powder)
1 tsp sea salt
½ tsp fresh ginger root, minced
1 small hot green pepper, chopped finely or ¼ cup prepared salsa (omit for Pitta, and easy on this for Vata)
1 ¼ tbsp cumin seeds
½ tsp to 1 tbsp mustard seeds ( the smaller amount for Pitta, the greater amount for Vata and Kapha)
Garnish: Fresh coriander leaves, chopped and shredded unsweetened coconut
Wash dal until rinse water is clear. Wash and chop vegetables.
Warm 1 tbsp oil or ghee in a large heavy saucepan. Add hing, turmeric and lemon juice and sauté for 30 seconds over low heat ( be careful, it is easy for turmeric to burn). Stir in the beans and sauté for another 1 to 2 mins. Add the chopped vegetables and stir another minute or two. Add water, salt, ginger and pepper ( if you are using it); bring to a boil on high heat. Then cover and reduce heat to medium – low. Let soup simmer for 45 mins or until beans are dissolved. Warm remaining tbsp of oil or ghee in a small skillet, add cumin and mustard seeds, heat until the mustard seeds begin to pop. Add to soup, which is now ready to serve. Garnish with fresh chopped coriander leaves and coconut.
*serve with warming condiments such as chopped scallion, fresh green chili or dry ginger to calm Kapha.
-Vata, -Pitta, 0 Kapha*
1 cup split mung dal
8 cups water
2 cups summer squash, in ¼ to ½ inch slices
1 cup carrots, in ¼ to ½ inch pieces
A pinch of hing
2 tbsp sunflower oil or ghee
1 ¼ tsp turmeric
1 tbsp lime or lemon juice or 1 tbsp amchoor (dried mango powder)
1 tsp sea salt
½ tsp fresh ginger root, minced
1 small hot green pepper, chopped finely or ¼ cup prepared salsa (omit for Pitta, and easy on this for Vata)
1 ¼ tbsp cumin seeds
½ tsp to 1 tbsp mustard seeds ( the smaller amount for Pitta, the greater amount for Vata and Kapha)
Garnish: Fresh coriander leaves, chopped and shredded unsweetened coconut
Wash dal until rinse water is clear. Wash and chop vegetables.
Warm 1 tbsp oil or ghee in a large heavy saucepan. Add hing, turmeric and lemon juice and sauté for 30 seconds over low heat ( be careful, it is easy for turmeric to burn). Stir in the beans and sauté for another 1 to 2 mins. Add the chopped vegetables and stir another minute or two. Add water, salt, ginger and pepper ( if you are using it); bring to a boil on high heat. Then cover and reduce heat to medium – low. Let soup simmer for 45 mins or until beans are dissolved. Warm remaining tbsp of oil or ghee in a small skillet, add cumin and mustard seeds, heat until the mustard seeds begin to pop. Add to soup, which is now ready to serve. Garnish with fresh chopped coriander leaves and coconut.
*serve with warming condiments such as chopped scallion, fresh green chili or dry ginger to calm Kapha.
Curried Parsnips and Carrots
Preparation time: 25 minutes Serves: 4-5
-Vata, -Pitta, mildy +Kapha*
6 medium parsnips ( 1 ½ pound)
3 medium carrots ( ½ pound)
2 tbsp sunflower oil or ghee
1 tsp mustard seeds
a pinch of hing
½ tsp turmeric
¼ cup water
¼ - 1 cup plain yogurt( the lesser amount for Pitta & Kapha)
¼ cup additional water
½ tsp sea salt
¼ tsp cinnamon powder
1 tsp coriander powder
Shredded unsweetened coconut for garnish
Fresh coriander leave, chopped, for garnish
Wash vegetables and dice into ½ to 1 inch pieces. Heat oil or ghee in large skillet; add mustard seeds and hing. When mustard seeds pop, add turmeric, ¼ cup water, parsnips and carrots. Stir well. Cover and cook on medium heat for 15 mins. Add yogurt, rest of water, and rest of spices. Cook for another 5 mins, covered, over low heat. Garnish with coconut and coriander leaves.
Comments: This goes well with rice, barley or cracked wheat. This recipe also makes a good vegetable side dish, if you omit the yogurt and additional water.
* Kaphas can take a pinch of dry ginger with this to calm its effect for them
-Vata, -Pitta, mildy +Kapha*
6 medium parsnips ( 1 ½ pound)
3 medium carrots ( ½ pound)
2 tbsp sunflower oil or ghee
1 tsp mustard seeds
a pinch of hing
½ tsp turmeric
¼ cup water
¼ - 1 cup plain yogurt( the lesser amount for Pitta & Kapha)
¼ cup additional water
½ tsp sea salt
¼ tsp cinnamon powder
1 tsp coriander powder
Shredded unsweetened coconut for garnish
Fresh coriander leave, chopped, for garnish
Wash vegetables and dice into ½ to 1 inch pieces. Heat oil or ghee in large skillet; add mustard seeds and hing. When mustard seeds pop, add turmeric, ¼ cup water, parsnips and carrots. Stir well. Cover and cook on medium heat for 15 mins. Add yogurt, rest of water, and rest of spices. Cook for another 5 mins, covered, over low heat. Garnish with coconut and coriander leaves.
Comments: This goes well with rice, barley or cracked wheat. This recipe also makes a good vegetable side dish, if you omit the yogurt and additional water.
* Kaphas can take a pinch of dry ginger with this to calm its effect for them
Okra Curry
Preparation time: 25 to 30 minutes Serves: 5-6
-Vata, -Pitta, +Kapha
½ pound fresh okra (2 cups chopped)
1 ½ tbsp sunflower oil
1 tsp mustard seeds
½ tsp cumin seeds
½ tsp turmeric
2 cups plain fresh yogurt or buttermilk
3 cups water
4 tbsp chickpea flour
1 tsp sea salt
3 tbsp rice syrup or barley malt
3 tbsp lime or lemon juice
¼ hot green pepper, chopped (optional)
Wash and dry okra thoroughly. Cut into ½ inch pieces; throw the tops away. Heat oil in large (over 2 quarts) saucepan, add mustard and cumin seeds. When mustard seeds pop, add turmeric and okra. Cover and cook over low heat for 5 minutes. Combine yogurt, water and chickpea flour in a large bowl. Beat until smooth. Add this yogurt mixture to the okra, with remaining ingredients. Boil uncovered over medium heat for 15 to 20 minutes, stirring occasionally so that it will not stick.
Comment: This goes well with rice, chappati and a vegetable side dish.
-Vata, -Pitta, +Kapha
½ pound fresh okra (2 cups chopped)
1 ½ tbsp sunflower oil
1 tsp mustard seeds
½ tsp cumin seeds
½ tsp turmeric
2 cups plain fresh yogurt or buttermilk
3 cups water
4 tbsp chickpea flour
1 tsp sea salt
3 tbsp rice syrup or barley malt
3 tbsp lime or lemon juice
¼ hot green pepper, chopped (optional)
Wash and dry okra thoroughly. Cut into ½ inch pieces; throw the tops away. Heat oil in large (over 2 quarts) saucepan, add mustard and cumin seeds. When mustard seeds pop, add turmeric and okra. Cover and cook over low heat for 5 minutes. Combine yogurt, water and chickpea flour in a large bowl. Beat until smooth. Add this yogurt mixture to the okra, with remaining ingredients. Boil uncovered over medium heat for 15 to 20 minutes, stirring occasionally so that it will not stick.
Comment: This goes well with rice, chappati and a vegetable side dish.
Arugula Souffle
Preparation time: 1 hour Serves: 4-6
0 Vata, -Pitta, -Kapha*
-Vata, -Pitta, +Kapha**
1 cup soy, goat or cow’s milk
3 tbsp ghee
3 tbsp whole wheat flour or barley flour
1 bunch fresh arugula (or watercress)(equals to 1 cup cooked)
6 dried Shiitake mushrooms, soaked and chopped finely
1 egg yolk
½ tsp sea salt
¼ tsp nutmeg
¼ tsp paprika
Black pepper to taste
4 egg whites
1/8 tsp cream of tartar
Wash, chop and steam arugula until tender (5 mins or less.) Puree in the blender until smooth.
Melt ghee in medium saucepan; slowly stir in flour to make a paste. Gradually add milk, stirring constantly over medium heat. Continuing on medium heat, bring the mixture to a boil. Stir in the pureed greens and chopped mushrooms. Reduce heat to low and gently stir in the egg yolk. Cook for 1 or 2 minutes on low, adding the herbs and spices as you cook it. Remove from heat and let cool.
While vegetable mixture is cooling, beat egg whites with cream of tartar in clean bowl until stiff(peak). You will get the best results if there is no egg yolk or fat in the whites at all and they are at room temperature. Gently fold egg whites into cooled vegetable mixture and place it in an ungreased soufflé or baking dish( one that is half as deep as it is wide). Bake at 325 degrees for 30 to 45 mins, or until the soufflé is firm. Best eaten immediately, though it usually will hold its height for up to 10 mins after removing from the oven.
Comment: Good with rice or bread and a salad.
*when made with goat milk and barley flour
**when made with soy or cow milk and whole wheat flour
0 Vata, -Pitta, -Kapha*
-Vata, -Pitta, +Kapha**
1 cup soy, goat or cow’s milk
3 tbsp ghee
3 tbsp whole wheat flour or barley flour
1 bunch fresh arugula (or watercress)(equals to 1 cup cooked)
6 dried Shiitake mushrooms, soaked and chopped finely
1 egg yolk
½ tsp sea salt
¼ tsp nutmeg
¼ tsp paprika
Black pepper to taste
4 egg whites
1/8 tsp cream of tartar
Wash, chop and steam arugula until tender (5 mins or less.) Puree in the blender until smooth.
Melt ghee in medium saucepan; slowly stir in flour to make a paste. Gradually add milk, stirring constantly over medium heat. Continuing on medium heat, bring the mixture to a boil. Stir in the pureed greens and chopped mushrooms. Reduce heat to low and gently stir in the egg yolk. Cook for 1 or 2 minutes on low, adding the herbs and spices as you cook it. Remove from heat and let cool.
While vegetable mixture is cooling, beat egg whites with cream of tartar in clean bowl until stiff(peak). You will get the best results if there is no egg yolk or fat in the whites at all and they are at room temperature. Gently fold egg whites into cooled vegetable mixture and place it in an ungreased soufflé or baking dish( one that is half as deep as it is wide). Bake at 325 degrees for 30 to 45 mins, or until the soufflé is firm. Best eaten immediately, though it usually will hold its height for up to 10 mins after removing from the oven.
Comment: Good with rice or bread and a salad.
*when made with goat milk and barley flour
**when made with soy or cow milk and whole wheat flour
Asparagus Souffle
Preparation time: 1 hour Serves: 4-6
0 Vata, -Pitta, -Kapha*
-Vata, -Pitta, +Kapha**
1 cup milk (soy, goat or cow)
3 tbsp ghee
3 tbsp barley flour or whole wheat flour
1 pound fresh asparagus (about 1 cup cooked)
1 egg yolk
½ tsp sea salt
¼ tsp fresh ground black pepper
4 egg whites
1/8 tsp cream of tartar
Paprika as garnish
Wash asparagus and chop into 1 inch pieces. Steam until tender, about 8 minutes.
Melt ghee in medium saucepan; slow stir in the flour. Add the milk gradually, stirring constantly over medium heat. The sauce will thicken as it cooks. Bring the mixture to boil and stir in the cooked asparagus. Reduce heat to low and stir in the egg yolk. The mixture will thicken a bit more as you continue to cook it for another 1 to 2 minutes. Stir in the salt and pepper; remove from heat and let the mixture cool.
Beat egg whites with cream of tartar in a clean pottery, enamel, or stainless steel bowl (plastic will slow down the process somewhat). When egg whites are stiff enough to peak, fold them gently into the cooled asparagus sauce. Place the whole mixture in an ungreased soufflé or baking dish (one that is about half as deep as it is wide). Sprinkle top with paprika. Bake at 325 degrees for 30 to 45 minutes, or until soufflé is firm. The soufflé will keep for a few minutes after taking it out of the oven before it falls, but it is best even immediately.
Comment: This goes well with salad and bread or rice.
Variation: sprinkle with ¼ cup parmesan cheese for Vata
*when made with goat or soy milk and barley flour
**when made with cow’s milk and whole wheat flour
0 Vata, -Pitta, -Kapha*
-Vata, -Pitta, +Kapha**
1 cup milk (soy, goat or cow)
3 tbsp ghee
3 tbsp barley flour or whole wheat flour
1 pound fresh asparagus (about 1 cup cooked)
1 egg yolk
½ tsp sea salt
¼ tsp fresh ground black pepper
4 egg whites
1/8 tsp cream of tartar
Paprika as garnish
Wash asparagus and chop into 1 inch pieces. Steam until tender, about 8 minutes.
Melt ghee in medium saucepan; slow stir in the flour. Add the milk gradually, stirring constantly over medium heat. The sauce will thicken as it cooks. Bring the mixture to boil and stir in the cooked asparagus. Reduce heat to low and stir in the egg yolk. The mixture will thicken a bit more as you continue to cook it for another 1 to 2 minutes. Stir in the salt and pepper; remove from heat and let the mixture cool.
Beat egg whites with cream of tartar in a clean pottery, enamel, or stainless steel bowl (plastic will slow down the process somewhat). When egg whites are stiff enough to peak, fold them gently into the cooled asparagus sauce. Place the whole mixture in an ungreased soufflé or baking dish (one that is about half as deep as it is wide). Sprinkle top with paprika. Bake at 325 degrees for 30 to 45 minutes, or until soufflé is firm. The soufflé will keep for a few minutes after taking it out of the oven before it falls, but it is best even immediately.
Comment: This goes well with salad and bread or rice.
Variation: sprinkle with ¼ cup parmesan cheese for Vata
*when made with goat or soy milk and barley flour
**when made with cow’s milk and whole wheat flour
Buttermilk curry (Kadhi)
Preparation time: 30 minutes Serves: 6-8
-Vata, mildly + Pitta, + Kapha
2 ½ cups fresh buttermilk or yogurt
3 ½ cups water
¼ cup chickpea flour
3 tbsp melted butter or ghee
1 tsp cumin seeds
3 to 4 whole cloves
1 cinnamon stick, 1 inch long or ¼ tsp ground cinnamon
1 tsp sea salt
3 tbsp barley malt or brown rice syrup
4 tbsp lemon juice
¼ green pepper chopped (optional)
Mix buttermilk or yogurt, water and chickpea flour in large bowl with beater until completely smooth. In small skillet heat butter or ghee; add cumin, cloves and cinnamon. Heat until seeds turn dark brown but do not burn. Add this mixture to the buttermilk and chickpea flour mixture. Add remaining ingredients. Heat over medium heat just to boiling point, stirring constantly to avoid overflowing. Mixture will thicken slightly. Serve warm.
Comments: This goes well with tofu and vegetables or rice and vegetables. This warming dish can be served with cooler foods, such as tofu, cooling vegetables or barley to be balanced for Pitta and Kapha. It is an excellent dish for Vata.
-Vata, mildly + Pitta, + Kapha
2 ½ cups fresh buttermilk or yogurt
3 ½ cups water
¼ cup chickpea flour
3 tbsp melted butter or ghee
1 tsp cumin seeds
3 to 4 whole cloves
1 cinnamon stick, 1 inch long or ¼ tsp ground cinnamon
1 tsp sea salt
3 tbsp barley malt or brown rice syrup
4 tbsp lemon juice
¼ green pepper chopped (optional)
Mix buttermilk or yogurt, water and chickpea flour in large bowl with beater until completely smooth. In small skillet heat butter or ghee; add cumin, cloves and cinnamon. Heat until seeds turn dark brown but do not burn. Add this mixture to the buttermilk and chickpea flour mixture. Add remaining ingredients. Heat over medium heat just to boiling point, stirring constantly to avoid overflowing. Mixture will thicken slightly. Serve warm.
Comments: This goes well with tofu and vegetables or rice and vegetables. This warming dish can be served with cooler foods, such as tofu, cooling vegetables or barley to be balanced for Pitta and Kapha. It is an excellent dish for Vata.
Spinach and Potato Curry
Preparation time: 30 minutes Serves: 4-6
Mildly +Vata, 0 Pitta, -Kapha*
0 Vata, -Pitta, 0 Kapha**
3 medium potatoes or 6 medium parsnips
1 large bunch fresh spinach (1 ½ pounds)
1½ tbsp sunflower oil
½ tsp mustard seeds
a pinch of hing
½ tsp turmeric
2 cups water
1 tsp sea salt
2 tsp coriander powder
2 tbsp lemon juice
¼ green pepper, chopped (optional, omit for Pitta)
2 cloves fresh garlic, minced (optional, omit for Pitta)
Wash spinach and potatoes. Cut potatoes into ½ inch cubes; chop spinach. Heat oil in a heavy saucepan or skillet and add mustard seeds and hing. When seeds pop, add turmeric, potatoes and water. Stir. Cover and cook on medium heat for 5 to 7 minutes. Then add spinach and all other ingredients. Mix well. Cook covered for an additional 10 to 15 mins. Serve.
Comments: This goes well with rotalis and CUCUMBER RAITA or yogurt. The bitter and astringent tastes of spinach balance Pitta and Kapha well; the cooling effect of potato balances the pungent vipak of spinach for Pitta, making these two vegetables an excellent combination.
* with potato
** with parsnip
Mildly +Vata, 0 Pitta, -Kapha*
0 Vata, -Pitta, 0 Kapha**
3 medium potatoes or 6 medium parsnips
1 large bunch fresh spinach (1 ½ pounds)
1½ tbsp sunflower oil
½ tsp mustard seeds
a pinch of hing
½ tsp turmeric
2 cups water
1 tsp sea salt
2 tsp coriander powder
2 tbsp lemon juice
¼ green pepper, chopped (optional, omit for Pitta)
2 cloves fresh garlic, minced (optional, omit for Pitta)
Wash spinach and potatoes. Cut potatoes into ½ inch cubes; chop spinach. Heat oil in a heavy saucepan or skillet and add mustard seeds and hing. When seeds pop, add turmeric, potatoes and water. Stir. Cover and cook on medium heat for 5 to 7 minutes. Then add spinach and all other ingredients. Mix well. Cook covered for an additional 10 to 15 mins. Serve.
Comments: This goes well with rotalis and CUCUMBER RAITA or yogurt. The bitter and astringent tastes of spinach balance Pitta and Kapha well; the cooling effect of potato balances the pungent vipak of spinach for Pitta, making these two vegetables an excellent combination.
* with potato
** with parsnip
Fifteen Minute Vegetable Curry
Preparation time: 15 mins Serves: 5-6
-Vata, -Pitta, 0 Kapha
1 cup raw carrots (2 medium carrots)
1 cup fresh or frozen green peas
2 tbsp sunflower oil
A pinch of hing
½ tsp black mustard seeds
1 tsp whole cumin seeds
½ tsp sea salt
½-1 pound tofu
1 tsp curry powder
1 tsp coriander powder
¼ cup water
2 tsp brown rice syrup (use ½ tsp for kapha)
¼ hot green pepper, chopped (optional, omit for pitta)
¼-1 cup plain yogurt (use smaller amount for Pitta and Kapha)
Heat oil in heavy skillet. Add mustard and cumin seeds. When mustard seeds pop, add curry powder, salt, tofu and vegetables. Cook uncovered for 5 minutes on medium heat, stirring occasionally. Add water and cover. Cook another 5 minutes ( or until vegetables are tender) on low heat. Shake pan occasionally to prevent sticking. Add all remaining ingredients, mix well and serve.
Comment: Garnish with hot green pepper and dry ginger for Kapha.
This goes well with “PLAIN” INDIAN RICE or bread.
-Vata, -Pitta, 0 Kapha
1 cup raw carrots (2 medium carrots)
1 cup fresh or frozen green peas
2 tbsp sunflower oil
A pinch of hing
½ tsp black mustard seeds
1 tsp whole cumin seeds
½ tsp sea salt
½-1 pound tofu
1 tsp curry powder
1 tsp coriander powder
¼ cup water
2 tsp brown rice syrup (use ½ tsp for kapha)
¼ hot green pepper, chopped (optional, omit for pitta)
¼-1 cup plain yogurt (use smaller amount for Pitta and Kapha)
Heat oil in heavy skillet. Add mustard and cumin seeds. When mustard seeds pop, add curry powder, salt, tofu and vegetables. Cook uncovered for 5 minutes on medium heat, stirring occasionally. Add water and cover. Cook another 5 minutes ( or until vegetables are tender) on low heat. Shake pan occasionally to prevent sticking. Add all remaining ingredients, mix well and serve.
Comment: Garnish with hot green pepper and dry ginger for Kapha.
This goes well with “PLAIN” INDIAN RICE or bread.
Tridoshic Vegetable curry #2
Preparation time: 35 minutes Serves: 8-10
-Vata, -Pitta, -Kapha
1 cup green string beans or asparagus, fresh, chopped
½ cup ripe tomato, chopped in ½ inch cubes(optional, omit for Pitta)
1 ½ cups potatoes, cubed in ½ inch pieces
¼ cup baby lima beans(optional)
½ cup carrots, sliced
½ bunch spinach (or other greens) well-washed, chopped
1 to 2 tbsp sunflower oil
1 tsp black mustard seeds
1 tsp cumin seeds
1 tsp turmeric powder
1 tsp curry powder, mild
3 cups water
1 tbsp coriander powder
1 tsp sea salt
1 hot green pepper, chopped(as garnish for kapha only)
Wash, dry and chop vegetables. In large deep pan heat oil; add cumin and mustard seeds. When the mustard seeds pop, add tomatoes, curry powder and turmeric.cook 3 to 4 mins over medium heat. Add remaining ingredients, including water. Mix well. Cook for 20-25 mins over medium heat or until soft. Garnish with fresh chopped coriander leaves if available.
Comment: This goes well with rice, barley, bulgur, or millet and a spinach-mushrrom salad.
-Vata, -Pitta, -Kapha
1 cup green string beans or asparagus, fresh, chopped
½ cup ripe tomato, chopped in ½ inch cubes(optional, omit for Pitta)
1 ½ cups potatoes, cubed in ½ inch pieces
¼ cup baby lima beans(optional)
½ cup carrots, sliced
½ bunch spinach (or other greens) well-washed, chopped
1 to 2 tbsp sunflower oil
1 tsp black mustard seeds
1 tsp cumin seeds
1 tsp turmeric powder
1 tsp curry powder, mild
3 cups water
1 tbsp coriander powder
1 tsp sea salt
1 hot green pepper, chopped(as garnish for kapha only)
Wash, dry and chop vegetables. In large deep pan heat oil; add cumin and mustard seeds. When the mustard seeds pop, add tomatoes, curry powder and turmeric.cook 3 to 4 mins over medium heat. Add remaining ingredients, including water. Mix well. Cook for 20-25 mins over medium heat or until soft. Garnish with fresh chopped coriander leaves if available.
Comment: This goes well with rice, barley, bulgur, or millet and a spinach-mushrrom salad.
Tridoshic Vegetable Curry #1
Preparation time: 1 hour Serves: 9-10
- Vata, - Pitta, - Kapha
1 cup fresh green peas (frozen can be used if necessary)
1 cup carrots, diced
1 cup potatoes, diced
2 cups green string beans or asparagus, cut in 1 inch pieces
2 tablespoons sunflower oil or ghee
2 tablespoons cujjmin seeds
2 tablespoons black mustard seeds
1 tablespoon sea salt
1 ½ cups water
2 teaspoons turmeric powder
1 teaspoon coriander powder
½ cup yogurt
Heat oil or ghee in large heavy skillet. Add mustard and cumin seeds. When the mustard seeds pop, add turmeric. Then add all the vegetable and water. (If using frozen peas, do not add until rest of vegetables are nearly done.) cook covered until vegetable become tender, about 15-20 minutes. Then add yogurt and the rest of the ingredients, stirring well. Simmer uncovered on low heat for another 15-20 minutes.
- Vata, - Pitta, - Kapha
1 cup fresh green peas (frozen can be used if necessary)
1 cup carrots, diced
1 cup potatoes, diced
2 cups green string beans or asparagus, cut in 1 inch pieces
2 tablespoons sunflower oil or ghee
2 tablespoons cujjmin seeds
2 tablespoons black mustard seeds
1 tablespoon sea salt
1 ½ cups water
2 teaspoons turmeric powder
1 teaspoon coriander powder
½ cup yogurt
Heat oil or ghee in large heavy skillet. Add mustard and cumin seeds. When the mustard seeds pop, add turmeric. Then add all the vegetable and water. (If using frozen peas, do not add until rest of vegetables are nearly done.) cook covered until vegetable become tender, about 15-20 minutes. Then add yogurt and the rest of the ingredients, stirring well. Simmer uncovered on low heat for another 15-20 minutes.
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