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Ayuryogic Recipes

BUTTERMILK / TAKRAM / CHHAACH

Ayurvedic buttermilk is excellent for supporting digestion and gut absorption.

It improves the gut microbiome, soothes the intestinal lining, and is a great choice for an inflamed gut and reduced absorption.

Here is a stepwise recipe to prepare Takram at home:

 

Ingredients

 

  • Yoghurt: 1 small bowl
  • Water: 3 small bowls
  • Coriander leaves: 5–6 shafts
  • Onions: 1 small onion
  • Green chilli: 1
  • Curry leaves: 5–6
  • Mustard seeds: 2 tsp
  • Cumin powder: 2 tsp
  • Black pepper powder: 1 tsp
  • Salt to taste
  • Ghee: 1 tbsp

Avoid onions and chilli if you have acidity.

Process

  1. Whisk yoghurt and water for 4–5 minutes in a bowl to prepare a uniform mixture.
  2. Add finely chopped onions and coriander to the blended mix.
  3. Add salt, black pepper and cumin powder, and mix well.
  4. In a small pan, mildly heat ghee and temper the slit green chilli, mustard seeds and curry leaves together on low heat for about 30 seconds.
  5. Pour this tempering into the mixture and whisk again.
  6. You may garnish with 1–2 mint leaves.

When to have it?

You can have Takram any time during the day, between meals or with lunch.

MOONG DAL WRAP

Moong lentil wrap is a great idea when you are hungry and want a light protein option.

Moong dal has always been used in Ayurveda as a detox grain, and its various preparations can be used in different forms as a meal.

 

Ingredients

 

  • Soaked green moong dal: 1 small bowl
  • Ginger: 1–2 one-inch slices
  • Garlic: 3–4 cloves
  • Green chilli (optional): 1
  • Salt (as per taste)
  • Cumin powder: 2 tsp
  • Grated carrot
  • Grated paneer/cheese
  • Chopped coriander

Process

 

For the wrap

  1. Grind the overnight-soaked moong dal in a mixer to make a thick, fine paste.
  2. Add 1/2 glass of water and all ingredients before grinding again.
  3. Ensure the mixture is neither too thick nor too runny.
  4. Heat a pan well, then lower the heat to medium.
  5. Grease the surface lightly with oil or ghee.
  6. Pour the batter onto the heated pan slowly and steadily. Spread it circularly to make it thinner.
  7. Once the top layer is dry, turn it over, greasing lightly.
  8. Turn again once to cook perfectly. (One side will remain lighter in shade.)

For the stuffing

 

  1. Mix the grated carrots, coriander and cheese.
  2. Add a pinch of salt, black pepper, dried ginger and cumin powder.
  3. Mix well and place the stuffing on the wrap before rolling and cutting it in half.

Enjoy this with green mint–coriander chutney.

TOOR DAL / PIGEON SPLIT PEA

Toor dal is one of the most popular lentils in India and is widely used in South Indian curries. It is light and digestible and does not cause heaviness or bloating when cooked properly.

Ingredients

 

  • Soaked Toor dal (20 minutes): 1.5 small bowls
  • Homemade ginger–garlic paste: 1 tbsp
  • Dried red chilli: 1–2
  • Curry leaves
  • Mustard seeds
  • Chopped tomatoes
  • Chopped coriander leaves
  • Courgette
  • Chopped beans (4–5)
  • Chopped celery (optional)
  • Pink onions (1–2)
  • Turmeric powder
  • Cumin powder
  • Coriander seed powder
  • Black pepper powder
  • Ghee: 2 tbsp
  • Salt to taste
  • Ginger powder

Avoid onions and chilli in case of raised Pitta or acidity.

 

Process

 

  1. Mix the dal with five times the water. Add salt to taste and cook in a tightly covered pan for about 30 minutes on medium heat.
  2. Heat a smaller pan on medium–low heat.
  3. Add 2 tbsp ghee. When it melts, add mustard seeds, curry leaves and dried red chilli. Sauté for 10 seconds.
  4. Add ginger–garlic paste and sauté.
  5. Add onions and sauté until transparent. Add a pinch of salt and turmeric powder.
  6. Add the chopped vegetables—beans, courgette and celery. Sauté for 2 minutes, then add tomatoes.
  7. Add cumin powder, black pepper powder and ginger powder.
  8. Add 1/2 bowl of water if required for cooking.
  9. Cover with a lid and cook for 5–10 minutes.
  10. Check consistency and cook further if needed.
  11. Add these tempered vegetables to the dal and blend well on low heat.
  12. Cover and cook together for another 5–10 minutes until you achieve a uniform and thin consistency.
  13. Garnish with coriander and top with 1/2 tbsp butter or ghee.

Enjoy this with freshly cooked rice.

GINGER–CUMIN TEA

Ginger–cumin tea supports digestion, improves overall metabolism and is best suited for Kapha and Vata body types.

 

Ingredients

 

  • Cumin seeds: 4 tsp
  • Ginger: 2 medium slices
  • Hot water

Process

 

  1. Boil 1 cup of water with cumin seeds and ginger.
  2. Switch off the heat and steep for 2–4 minutes.
  3. Pour into a cup and enjoy lukewarm, any time of the day or after a meal.

Grilled paneer

Grilled paneer is a great lunch option. Its protein content keeps you energised through the day. Our digestive fire is highest during the day, so it is easier to digest at this time or as an early dinner.

 

This quick recipe is easy to prepare and yet delicious and filling.

 

Ingredients

 

  • Paneer: 250 g
  • Vertically sliced onions: 1
  • Chopped garlic: 2–4 cloves
  • Spring onions: 5–6 shafts
  • Square-sliced red/yellow/green bell peppers: 1–2
  • Black pepper: 1 tsp
  • Oregano: 2 tsp
  • Salt (as per taste)
  • Lemon juice: 1/2 lemon
  • Cilantro: 4–5 shafts
  • Butter: 1 tbsp
  • Olive oil: 2 tsp

Process

 

  1. Soak paneer in hot water for about 2 hours.
  2. Cut paneer into small cubes.
  3. Grill the cubes in a small pan using 1 tsp butter.
  4. Heat the remaining butter in another pan.
  5. Add sliced onion, garlic and spring onions; sauté for 2 minutes.
  6. Add salt and black pepper; sauté for another minute.
  7. Add bell peppers, sauté and cover for 2–3 minutes.
  8. When the peppers turn softer, add the grilled paneer.
  9. Add oregano and sprinkle olive oil.
  10. Garnish with chopped cilantro and top with lemon juice.

Enjoy with quinoa or a small bowl of brown rice!

chana dal

Chana dal is a nutritious and delicious option. It helps manage Vata by nourishing the tissues. It is slightly heavier, so the quantity should be restricted. However, due to its multiple benefits, it should be included at least once a week.

 

Ingredients

 

  • Soaked chana dal: 1.5 small bowls
  • Turmeric powder: 2–3 tsp
  • Cumin powder: 4 tsp
  • Black pepper powder: 1/2 tsp
  • Coriander powder: 4 tsp
  • Onions: 1
  • Homemade ginger–garlic paste: 1/2 tbsp
  • Sliced ginger: 4–5 pieces
  • Green chilli: 1
  • Cumin seeds: 2 tsp
  • Chopped garlic: 4–5 cloves
  • Ghee: 2–3 tbsp
  • Chopped coriander/cilantro: 4–5 shafts

Process

 

  1. Soak the dal for about half an hour. Add four times the water and pressure cook with salt and sliced ginger on medium pressure for about 25 minutes. Alternatively, cook in a tightly covered utensil for about 45 minutes on medium heat.
  2. Heat a pan on medium heat. Add ghee and allow it to melt.
  3. Add onions; sauté until transparent.
  4. Add ginger–garlic paste and sauté until light brown.
  5. Add turmeric powder, cumin powder and coriander powder.
  6. Add tomatoes and cover for 5 minutes.
  7. Sauté until the tomatoes lose their bright colour and turn mushy.
  8. Add this mixture to the dal, stir and cook further.
  9. In the emptied pan, add 1/2 tbsp ghee. Add cumin seeds and chopped garlic. Sauté until brown.
  10. Top the dal with this tempering.
  11. Garnish with chopped coriander/cilantro.

Enjoy with quinoa, rice or couscous.

BLACK LENTIL DAL

Black lentils are highly nutritious in Ayurveda and help replenish and rejuvenate tissues. They provide good plant-based protein, carbohydrates and essential vitamins like B6, folate and thiamine. They also contain essential minerals like potassium. Adding spices improves digestibility and enhances nutritional value.

 

Let’s cook!

 

Ingredients

 

  • Soaked black lentils: 1.5 small bowls
  • Butter or ghee: 2–3 tbsp
  • Cumin seeds: 2 tsp
  • Bay leaf: 1–2
  • Cinnamon stick: 1/2 inch
  • Black cardamom: 2
  • Ginger slices: 2–3
  • Ginger–garlic paste: 1 tbsp
  • Dry red chilli: 1
  • Asafoetida (optional): 1 pinch
  • Chopped coriander: 4–5 strands
  • Salt (as per taste)
  • Black pepper: 1–2 tsp

Process

 

  1. Wash thoroughly and soak black dal in warm water for about 30 minutes.
  2. Add five times water, salt to taste and ginger slices.
  3. Pressure cook for about 25 minutes on medium heat.
  4. Meanwhile, heat a pan on medium flame.
  5. Add butter, bay leaf, crushed black cardamoms, cinnamon stick, dried red chilli and asafoetida (optional).
  6. Sauté and add ginger–garlic paste.
  7. When it turns light brown, pour the tempering into the cooked dal and cook for another 10 minutes, stirring intermittently.
  8. Garnish with chopped coriander and sliced onions. Top with 1 tbsp ghee.

Enjoy with a small bowl of brown rice, quinoa or white rice.

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