Ayurvedic Recipes

Erin Weinrod
Recipe Homework 2023
Dish: Tridoshic Vegetable Curry

Ingredients:
1 cup mixed vegetables (such as, peas, cauliflower, bell peppers)
1 tablespoon ghee (clarified butter)
1 teaspoon cumin seeds
1 teaspoon grated ginger
1/2 teaspoon turmeric powder
1/2 teaspoon coriander powder
1/4 teaspoon garam masala
1/4 teaspoon red chili powder, adjust to taste)
Salt to taste
Fresh cilantro leaves for garnish
Instructions:
Heat ghee in a pan over medium heat.

Add cumin seeds and allow them to splutter.
Add grated ginger and sauté for a minute until fragrant.
Add turmeric powder, coriander powder, and garam masala. Stir well to combine.
Add the mixed vegetables and sauté for a few minutes until they are slightly tender.
Cover the pan and cook on low heat for 10-15 minutes, stirring occasionally, until the vegetables
are fully cooked.
Add salt and chili powder (if using), adjusting the seasoning to your preference.
Garnish with fresh cilantro leaves.
Serve hot with brown rice or quinoa for a complete and balanced meal.
This flavorful vegetable curry is a delightful tridoshic recipe that can be enjoyed by all doshas. It
incorporates a variety of vegetables and aromatic spices to create a nourishing and balanced
meal.
Recipe for Vata Dosha:

Dish: Vata-Balancing Mung Dal Soup
Ingredients:
1 cup split yellow mung beans
4 cups water
1 tablespoon ghee (clarified butter)
1/4 teaspoon asafoetida (hing)
Salt to taste
Instructions:
Wash the mung beans thoroughly and soak them for 1 hour.
In a large pot, heat ghee and add cumin seeds, ginger, turmeric, and asafoetida. Sauté for a
minute.
Drain the soaked mung beans and add them to the pot. Stir well.
Add water and bring to a boil. Simmer on low heat until the beans are cooked and soft.
Add salt to taste. Serve hot.
Dish: Tridoshic Kitchari
Ingredients:
1/2 cup basmati rice
1/2 cup split yellow mung beans
4 cups water
1 tablespoon ghee
1/2 teaspoon coriander powder
Salt to taste
Instructions:
Wash the rice and mung beans thoroughly and soak them together for 30 minutes.
In a large pot, heat ghee and add cumin seeds, ginger, turmeric, and coriander powder. Sauté
for a minute.
Drain the soaked rice and mung beans and add them to the pot. Stir well.
Add water, bring to a boil, and simmer on low heat until the grains are cooked and soft.
Add salt to taste. Serve hot.
Recipes sourced from google search of Ayurvedic recipes
The following recipes are made up by me and a favorite in our house.
Cooling oats (Pitta)

Ingredients:
- 1 cup rolled oats
- 2 cups water
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground cardamom
- 1/4 teaspoon ground coriander
- 2 tablespoons raisins
- 1/4 cup fresh raspberries (or frozen raspberries, thawed)
- 1 tablespoon honey (optional, for sweetness)
- Pinch of salt
-sprig of mint (optional)
Instructions:
1. In a saucepan, bring the water to a boil.
2. Add the rolled oats and reduce the heat to low. Simmer for about 5 minutes, stirring
occasionally, until the oats are cooked and the mixture thickens.
3. Stir in the ground cinnamon, cardamom, coriander, raisins, and a pinch of salt. Cook for an
additional 1-2 minutes to allow the flavors to meld.
4. Remove the oatmeal from the heat and let it cool slightly.
5. Gently fold in the fresh raspberries, being careful not to crush them too much.
6. If desired, drizzle honey over the oatmeal for added sweetness.
7. Serve the oatmeal warm in bowls and enjoy!
Note: This recipe is suitable for pitta dosha, as it includes cooling ingredients like raspberries
and cinnamon, which help balance pitta's natural heat. Feel free to adjust the sweetness level
according to your preference. The addition of cardamom and coriander provides a delightful
aroma and flavor to the oatmeal, enhancing its appeal for pitta dosha individuals.
For Vata Dosha:

- Use almond milk or coconut milk instead of water. This helps add warmth and nourishment to
balance vata's dry and cold qualities.
- Consider adding a teaspoon of ghee or coconut oil to the oatmeal during cooking to provide
additional healthy fats and lubrication.
- Increase the amount of raisins or add a small amount of chopped dates to enhance the natural
sweetness and provide grounding energy.
For Kapha Dosha:

- Use water instead of milk to keep the oatmeal lighter and avoid excessive heaviness.
- Reduce the amount of sweeteners, such as honey, or omit it altogether to minimize the sweet
taste.
- Instead of raisins, consider using dried cranberries or chopped apricots for a slightly tangy
flavor.
- Increase the spices, such as cinnamon, cardamom, and coriander, to promote digestion and
balance kapha's tendency toward sluggishness.
Zucchini Veggie Burger
Ingredients:
- 2 large zucchinis
- 2 tablespoons ghee (clarified butter) or coconut oil
- 1 cup cooked or canned chickpeas, drained and rinsed
- 1/2 cup grated carrot
- 1/2 cup finely chopped bell pepper
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon black pepper
- 1/2 teaspoon sea salt (adjust to taste)
- Fresh lettuce leaves
- Sprigs of fresh oregano
Instructions:
1. Preheat your oven to 400°F (200°C). Slice the zucchinis lengthwise into large, flat pieces.
These will serve as your burger buns. Brush both sides of the zucchini slices with ghee or
coconut oil and place them on a baking sheet. Bake for about 10 minutes on each side until
they are slightly tender. Set aside.
2. In a large bowl, mash the chickpeas with a fork or potato masher until they are partially
mashed but still have some texture. Add the grated carrot, chopped bell pepper, onion, garlic,
ginger, cumin, coriander, turmeric, black pepper, and salt. Mix well to combine all the
ingredients.
3. Divide the mixture into equal-sized portions and shape them into patties.
4. Heat a skillet over medium heat and add a little ghee or coconut oil. Cook the patties for
about 4-5 minutes on each side until they are golden brown and cooked through.
5. To assemble the burgers, place a cooked zucchini slice on a plate. Top it with a lettuce leaf
and a veggie patty. Add a few sprigs of fresh oregano on top. Optionally, you can add other
toppings like sliced tomatoes, avocado, or your favorite Ayurvedic chutney.
6. Place another cooked zucchini slice on top to complete the burger. You can use a toothpick
or skewer to hold it together if needed.
7. Repeat the process to make more burgers with the remaining ingredients.
These burgers are not only delicious but also rich in nutrients and suitable for various doshas.
Feel free to adjust the spices and ingredients according to your personal taste and needs. This
recipe can be considered suitable for all three doshas, but it may be particularly beneficial for
individuals with a dominant Pitta dosha or those seeking a cooling effect.
Reflection:
I had a really-fun time finding recipes that my patients/clients would benefit from. It was
difficult to choose since there are so many options to chose from.
I really didn’t have many issues with this assignment. I love to cook and experiment with food
as long as theirs no baking involved! Baking requires preciseness and that’s just not how I roll.
Typically, we cook our oats in an instant pot so it took a little time to convert the recipe into a
stovetop version. I cannot remember the last time I cooked oats on a stove! When I made these
particular oats I was trying to prepare the night before for an easy morning. I put all the
ingredients into my instant pot and didn’t account for the raisins absorbing so much water. I did
end up burning some of the oats to the bottom of the pot. It still came out good though
because the pot turns itself off.
I chose the zucchini burgers because one of our zucchinis had hidden itself in the garden and
overgrown. When this happens they are perfect for burgers! Sometimes we just have to make
do with what we have. Its really cool how you can make a few adjustments to almost any dish
and make it appropriate for any dosha.

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Erin Weinrod

Recipe Homework 2023

Dish: Tridoshic Vegetable Curry

Heat ghee in a pan over medium heat.

Recipe for Vata Dosha:

Recipes sourced from google search of Ayurvedic recipes

The following recipes are made up by me and a favorite in our house.

Cooling oats (Pitta)

For Vata Dosha:

For Kapha Dosha:

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