Yogapoint Recipe Book

Recipes from the Ashram Kitchen

Written by Kate Woodworth (Sannyasi Bhaktiratna)
& Pournima Mandlik (Rishi Dharmasheela)
Dedicated to Swami Niranjanananda Saraswati
 Contents

The Yogic Diet

Common Ingredients
Breakfast
Soups
Lentil Dishes
Vegetable Dishes
Salads
Rice
Breads
Chutney, Pickles & Masalas
Sweets
Drinks
Miscellaneous
Menu Suggestions

 The Yogic Diet
Thereisanaturalinstinctwithinallofustofollowahealthybalanceddiet.Deepdowninsidewe
knowwhatisgoodandwhatisnotgoodforusbutwechosetoignorethebodyandmind.Regular
practiceofyogahelpstostimulatethesenaturalinstincts.Yogachangesthehabitsandisaprocessof
normalization.

Thepurposeoffoodshouldbelookedatbeforechoosingwhattoeat.Whydoweneedtoeat?
Togiveenergytothebodyandmind,increasetheresistancepowerofthebodyandtodevelopthe
mind.Freshfoodgiveslightness,happiness,joyfulnessandincreasesintelligence.Thefoodshouldbe
suitableforthemind,body,intelligenceandsoul.

Therearenospecialdietaryrulesforasanapractitionersalthoughtherearemany
recommendationswiththemainonesbeingtoeatnaturalfoodsandeatinmoderation.Yogaadvisesa
vegetariandiet,particularlyasitispreparationforthehigherformsofyoga.Vegetarianismhasbeen
foundtopromoteinnercalmnessandharmonybetweenthebodyandmind,whilsteatingmeathas
beenlinkedwithinnertension,anger,disharmonyandanincreaseindesires.Vegetarianismisthebasis
ofasattwicdiet.

Ayogicdietideallyfollowsasattwicorpurefooddiet.Abalanceoffreshfruit,vegetables,
cookedwholegrains,milk,legumes,nutsandseeds,usingacombinationofbothrawandcookedfoods.
Thesefoodsincreasesattwainthebodybecausetheyarelight,simpleandsupplyallthenecessary
nutrients.Theyincreaseourphysicalandmentalvitalitymakingiteasiertoexperienceclarity,lightness
andpeaceofmind.Rajasicfoodsarepreparedwithmuchoilandspice.Theycreateheavinessand
restlessnessinthemind.Meatandfishareclassifiedunderthese.Onionandgarlicarealsounderthis
groupastheyincreasedesire.Tamasicfoodsarefoodsthatareoldandstale.Theylowertheenergyand
causelaziness.Theyincludefoodsthatarenotcookedproperlyorchewedwellandprocessedfoods.
Stale,processedandfrozenfoodshavelosttheirpranicenergy.Ifwetrytoeatonlysattwicfoodsas
muchaspossiblewecanslowlychangethebodychemistry,renewingthedigestivesystemandtaking
awayanystrain.Ideallyweshouldeatfoodsthattakeminimumenergytodigest,sothattheremaining
energycanbeusedformoreproductiveuses.

Wheneatingitisimportanttofillthestomachhalffullwithfood.Aquartershouldbeleftfor
waterorliquids.Thelastquartershouldbeleftemptyfordigestiontotakeplace.Thisspaceisnecessary
forthestomachtochurnthefoodwiththedigestivejuices.ItisalsosaidinHinduculturethatthislast
quartershouldbeleftforLordShiva.

Eattosatisfyhungerwithoutgettinganyfeelingsofheavinessorlaziness.Itissaidthatyou
shouldeatonlywhatisneeded.Tofindouthowmuchyouneedtoeatdoanexperiment.Onetimeeat
untilyouhaveafeelingoffullness,beingawareofhowmuchyouareeating.Fromtherehalfthe
amountoffood,thisisyourrequirement.Thereshouldbeenoughspaceinthestomachsothatif
somebodyaskedyoutoeatamealwiththemafteryouhadalreadyfinishedyourmealyoucoulddoit
withoutanyilleffects.

Thetimingofmealsshouldbefixed.Inthiswaythebodybeginstoreleasedigestivesecretions
atacertaintime.Itisimportantnottoskipmealssothatthebodydoesntkeepgoingintopanicmode
anddecidetostoreexcessfat.Changethedietaccordingtotheseasons.Donteatimportedfoods.
Alwaystrytoeatwhatislocalandfresh.Ifyouknowyourdosha/prakritithenmakeyourfoodchoices
accordingly.Donteatwhennegative,angryordepressed.Howyouarethinkingeffectsyourdigestion.
Youshouldonlyeatwhenyouarehappyandpeaceful.Whenyoueatfocus,feelandappreciateevery
mouthful,eatingslowlyandbeingthankfulforthefoodthathasbeengiventoyou.Remember,eatto
live,dontlivetoeat.

Wemuststartwiththebasics,theessentialsforoursurvival,ifwewishtoachieveanythingin
yoga.Dietandfoodareamongthese.Wecanonlyreallybegintolivethefullyogiclifestylewhenwe
havegonethroughthefirstlayersofourneeds,desires,intuitionsandinstincts,preparingusforthe
physical,mental,psychicandspirituallevels.

Thedigestivesystemisoneofthemostimportantsystemsinthebodyandlinksalltheother
systemstogether.Apoordigestivesystemisthecoreproblemtomanyhealthconditions.Itisaffected
notjustbywhatweeatbutalsobyouremotions.Anawarenessofthedigestiveprocessesandthe
choiceswemakeineatingcanhelptoachievebothphysicalandmentalbalance,bringingpeaceand
wellbeing.

 Com
mmon Inggredients

L
Lentils & BBeans

Toor Dal Chholee Chick Peas

Chana Dal (Halved
( Chick PPeas) - Roasted
Masoor Dal
D Red Lentils

Mung Dal Mung beans,
split, withhout skin

Chawli Black Eye
Beans

Mung Split Mung Beans,

split, with skin
Dal
Urid

Mung Beanns whole,
Mutki/Moth Daal
withh skin

Soya Beans
B
Borlotti Beans
B
Rajma Kidnney
Beans

Mostingred dientscanbeeboughtinasupermarkeet,ifnotinanIndianorAAsianfoodsttore.Ifyou
cannotggetaningred
dientdontwworry.Youcaaneithersub
bstituteitorleaveitout.Mostoftheespices
belowareusednoto
onlyforflavo
orbutalsoto
oimprovediigestionofth
hefoodsanddtopreventgases.Manyy
ofthemhavemanyotherqualitiiesthatcanbbeusedtotrreatvarioushealthprobllems.

Ajwain - Owa Asafoetida Hing
digestionplu
Veryusefulforthed usforanycoughor Improvesdigestionof f beansinparticular,
problems.Itisusefulforasthmaticsaandfor
mucusp esspeciallywheenputintothepanasth hebeansare
removin ngspasmodiccpains. boiling.Ithaasasulfuricssmellandiso
oftenused
inssteadofonio onandgarlic.

Bay Leaves
L - Tamal Paatra Cardamon Veldoda
dalsoItaliandishes.Theyyare
UsedinIndiaand Usedinboth
hsavouryandsweetdish hes.Green
usefulformuscularpainaswellasarthritiss,skin caardamomistthemostcom mmon.Blackkcardamom
ns,coughandcolds.
condition sh
houldonlybeeusedforsaavourydishessandonlyif
specifiedint
s therecipe.

Chilli Mirchi Cinnamon Dalchini
Useddinmoderattioninyogicfood.Improves Usedforsavoouryandsweeetdishes.Im
mprovesthe
circulattionandpreeventscough hsandcolds.Gives c
circulation,w
warmsthebo odyandprevventscolds.
strengtthtothemu uscles.
Cloves - Lavang
Usedfo
orsweetanddsavourydisshes.Itwarm
bodyandissusefulforto oothache.
Coconut - Narial
msthe Acompleteefood,usedtoremovethirstand
h hisbestbutifnotavailabledriedis
hunger.Fresh
ok.Thewatterworkslikesalinefortthebody.

CCoriander - Dhanee Cumin - Jeera
Theseeeds,rootan ndleavesareeused.Theleeaves U
Usefulforre movingheattinthebodyy.Theycan
shouldbeputintotthefoodtow wardsoratth
heend rremovenaussea,preventcoldsandbeeusedasa
ofcookkingtopreseervetheirflavour.Itmain ntains generaltonicfforthebody..
thetempperatureofth hebody.

Curryy Leaves - Kari Lim

mba
Fennel - Baadishop
Usedin
nbasicspicymixandalso oblendedindrinks Usedinmealsandalsoeatenafterwith
hthebenefitt
andchutney.Theyareusedfornauseaaand o
offreshening
gthebreath..Improvesin
ntelligence.
miting,forth
vom hekidneysan ndforthehaair.




Fenugreek - Methii Ginger - Ale
Theseeedsandleaveesareused.Usefulforth
hehair, Usedinsw
weetandsavvourydishes..Ithasa
diabeteesasabitterrtonic. w
warmingeffe ctonthebody,usefulfo
orcoldsand
m
manydigestiv eproblems.

Jaggeery/Raw Sugar - Gul
G Mint - Pudina
Natural,,unprocesseedsugarthatthasahighlevelof Th
heleavesareeoftenusedinchutneysandcanbe
iron.Removesco olds. usedinsaladssanddrinks..Minthasaccoolingand
cleansingeeffectandisusefulforth
heheart.

Mustard - Moori
M Peanuts - Shhengdana
Warrmingandussedforpainaandrespirato ory oastedpean
Ro nutsorgroun ndpeanutsarenormally
problems.Thereareyellow,b blackandbro
own used.Giveesprotein,oilandextrafflavour.
mustard dseeds.Brow wnandblackkarenormallyused
inIndiaaandareinteerchangeablee.Theyneed dtobe
friedsotheypopbeforeeating.

Peppper - Black Kali Miri
M Salt - Meeth
M
Warm mingandcan nbeaddedd duringandafter Im
mprovesthettasteoffood ds.Usedforrrehydration.
cooking.Wholepeeppercornsaareoftenuseedin Th
hereisrockssaltandseasalt.Weuse ebothwhite
pulaoaandthepowwderorcrackedpepperissused salltandblackssalt,whichissapinkcolou ur.Theblackk
formaanyotherdisshes. salthasasulf
s furicsmell.

Taamarind - Chinchaa Turmeric - Halada
Usedassasouringagent.Soakth hetamarindinhot U
Usedincooki ngbutalsofforskinprobblems,asan
waterffirst.Thepulpwillseparaatefromtheseeds aantiinflamm matoryandan ntiseptic,aswellasfor
anddhardparts.GoodsourceeofVitaminC. liverpro
oblems.Bitteerinlargerd
doses.

Notes

All recipes, except the drinks

d serve two
t people aapproximateely, based onn the serving size at the
ashram. Driink recipes are
a for one person
p for a standard
s glaass or for twoo small glassses, Indian
style.
Breakfast
 Cracked Wheat with Vegetables
Dalia Upma
1cupcrackedwheat/dalia
2cupwater
2tspoil
1/2tspmustardseeds
1/2tspcuminseeds
tspturmeric
2pinchasafoetida
810curryleaves
tspcorianderpowder
1tspgratedginger
11/2cupsvegetableschoppedegpotato,carrot,cabbage,cauliflower,tomato
Lemonjuice
Freshcorianderleaveschopped,
Freshgratedcoconut
Sugar, salt

1. Roastthewheatinapanfor10to15minutestillitturnspinkishbrownthenremoveitfromthe
pan.
2. Heattheoilandthenaddmustardseeds.Whentheypopaddthecuminseeds,turmeric,
asafoetida,curryleaves,gingerandcorianderpowder.
3. Addthechoppedvegetables.Somemayneedtobeaddedfirstiftheytakelongertocook.Add
alittlewatersotheydonotstick.
4. Whenthevegetablesarehalfcookedaddtheremainingwaterandwheat.Coverandcookfor
10minutes.
5. Removethelidandfryfor2to3minutes.
6. Addsugarandsalttotastepluslemonjuice,corianderleavesandfreshcoconut.

 Flattened Rice with Carrot, Tomato, Pomegranate and Peanut
Dadpe Pohe

1cupPohethin
1cucumber
1tomato
1carrot
1smallgreenpepper
1tspoil
1/4tspmustardseeds
1/4tspcuminseeds
3pinchesturmeric
1pinchasafoetida
56curryleaves
Freshcorianderleaveschopped
Saltandsugartotaste
Lemonjuice
Optional:Anyfruitssuchaspomegranate,shreddedfreshcoconut,peanuts,grapes

1. Washpoheanddrain.
2. Grateallvegetablesandchopthetomatoes
3. Mixpoheandallvegetables.
4. Heattheoilseparately.Addthemustardseeds.Whentheypopaddthecumin,turmeric,
asafoetidaandcurryleaves.Addthistothepoheandmixwell.
5. Addsaltandsugartotasteandanyotheroptionalingredients,pluscorianderandlemon.

Flattened Rice with Green Pepper, Potato andCoconut

 Phodniche Pohe

1/2cupthickpoheflattenedrice
1cupwater
1tspoil
1/4tspmustardseeds
1/4tspcuminseeds
3pinchesturmeric
1pinchasafoetida
56curryleaves
Handfulpeanutsoptional
11/2cupsvegetableschoppedegpotato,carrot,cabbage,cauliflower,tomato
Sugarandsalttotaste
Freshgratedcoconut(driedisokiffreshisnotavailable)
Lemonjuice
Freshcorianderleaveschopped

1. Clean the pohe and add water. Drain and leave for 5 mins.
2. Meanwhile heat the oil and add the mustard seeds. When they pop add the cumin, then the turmeric,
asafoetida, curry leaves and peanuts. Be careful not to burn the peanuts.
3. Add the vegetables plus sugar and salt to taste. Cover and let them steam till cooked, stirring
occasionally.
4. Add pohe, stir and cover for another 5-7 mins.
5. Serve with coriander leaves, fresh coconut and lemon juice.

Flattened Rice with Puffed Millet, Pomegranate and Yogurt

Dahi Kala
 2 cups thin pohe (flattened rice)
1 cup puffed millet or rice
1 cup thick buttermilk (very thin yogurt)
1/2 cup pomegranate pieces
5 - 6 curry leaves
1/2 teaspoon mustard seeds
1/2 teaspoon cumin seeds
1/8 teaspoon asafoetida
5 teaspoons oil
Sugar to taste
Salt to taste
Fresh or dried coconut - shredded
Fresh coriander leaves

1.Heatoilandaddmustardseeds.
2.Whentheypopaddthecuminseeds,asafoetidaandcurryleaves.
3.Inalargebowlplacethepohe.Combineitwiththeoilspicemix,sugarandsalt.
4.Whenithascooledmixtheyogurt,corianderandcoconutwiththepohe.
5.Servewithcorianderandcoconutifdesired.

 Noodles with Vegetables
Shevaya Upma

1 cup vermicelli roasted to
brownish pink colour
2 cups water
2 tsp oil
1/2 tsp mustard seeds
1/2 tsp cumin seeds
tsp turmeric
2 pinch asafoetida
8-10 curry leaves
1 tsp grated ginger
2 cup vegetables - chopped
and par boiled, such as potato, carrot
and pumpkin
2 tomatoes chopped
1 cucumber chopped
Sugar and salt to taste
Fresh coriander leaves
chopped
Fresh coconut if available

1.Heatsomeoilthenaddmustard
seeds.
2.Whenthemustardseedspopadd
cuminseeds,crushedgingerandcurry
leaves.Fryfor30seconds.
3.Addcookedvegetables,chopped
tomatoandcucumber.Fryforafew
minutes.
4.Addthewaterandalittlesugarand
salt.Whenthewaterboilsaddbroken,oneinchpiecesofvermicelli.Cookfor15minutes,covered,until
thenoodlesaresoftandthewaterhasevaporated.
5.Addchoppedcorianderleavesandcoconut.
Potato Cubed
Batata
3mediumsizedpotatoes
rawandcutinto1cmcubes
tspcuminseeds
1Tbspoil
Salttotaste
Peanutswhole2tsporto
taste
2pinchasafoetida
Freshcorianderleaves

1. Heatthepanandaddtheoil.
Whenitshotaddthecuminseeds
thenthepotato.Fryforafew
minutesthencoverforafewmore
minutes.
2. Whenhalfcookedaddthe
asafoetidaandsaltandcookfora
fewmoreminutesuntilthepotatois
cooked.
3. Garnishwithcoriander.

Tomakeithealthier
decreasetheoilandaddalittle
waterwhencookingthepotatoes.

 Potato Grated
Batata Kis

3mediumsizedpotatoesgrated
3tablespoonoil
teaspoonmustardseeds,
tspcuminseeds
1pinchasafoetida
56curryleaves
Peanutswholeorpowder
Salttotaste
2tablespoonscorianderleaves
2tablespoonsfreshgratedcoconutoptional

1. Heatoilandaddmustardseeds,whenthemustardseedspopaddcumin,asafoetidaand
curryleaves.
2. Addthegratedpotato,peanutsandsalt.Stir,coverandleavetosteamuntilthepotatois
cooked.
3. Addcoconutandcoriander.
 Puffed Rice with Peas, Potato and Green Pepper Murmare

2cupsmurmarepuffed
ricewashed
1potatochopped
1greenpeppersliced
1/3cupgreenpeas
1tspoil
tspcuminseeds
56curryleaves
2tsppeanutswhole
tspgingergrated
Sugarandsalttotaste
Freshcorianderleaves

1. Heattheoilandaddthe
cumin,curryleavesandpeanuts.
2. Addthegingerand
potato.Fryforaminutethenadd
alittlewaterandcookfor34
minutes.
3. Addthegreenpepper,
peasandcontinuetocookuntil
thepotatoissoft.
4. Addthemurmare,sugar
andsalt.Coverandcookfora
fewmoreminutes.
5. Addcoriander.

 Semolina with Vegetables
Rava Upma

cupsemolina
1cupwater
2tspoil
1/4 tsp mustard seeds
1/4 tsp cumin seeds
1 pinch asafoetida
5-6 curry leaves
tsp grated ginger
tsp coriander powder
tsp cumin powder
Salt to taste
12tomatoescancookoreatrawontheside
1cuppotatoes,cabbage,cauliflower,carrotsetc
Freshcoconut
Freshcorianderleaves

1. Dryroastthesemolinainapanfor10to15minutestillitturnspinkishbrown.Removefromthe
pan.
2. Heattheoilandaddthemustardseeds.Whentheypopaddthecumin,asafoetida,curryleaves,
ginger,corianderpowderandcuminpowder.Addvegetablesandhalfcook.
3. Addtheroastedsemolina,saltandwater.Bringtoboil,coverandsimmerfor10minutes.
4. Uncoverandfryfor2to3minutes.
5. Addfreshcoconuttotasteandcorianderleaves.
 Sprouted Mung Beans with Dates, Tomato, Pomegranate and Peanuts
Arogya Bhel

1 cup sprouted mung beans or any other sprouted beans.

8 pieces dates - soaked for one hour
cup pomegranate pieces
1 -2 tomato chopped
1 Tbsp peanuts - soaked overnight.
tsp cumin powder or chat masala - optional
Salt and sugar to taste
Chopped fresh coriander leaves
Grated fresh coconut.

1. Combine the sprouts, dates, pomegranate, tomato, peanuts and a little salt to taste.
2. Garnish with coriander leaves and coconut. Sprinkle cumin powder or chat masala if desired.

Soups
 Beetroot Soup
Beet Saar

1largebeetroot
1cupwater
2pinchcuminpowder
2pinchpepper
1pinchcinnamon
4pinchsalt
Squeezeoflemon
tspghee

1. Boilthebeetrootthenpeel.
2. Blendwiththewaterandfilterifdesired.
3. Boilthemixturethenaddtheremainingingredientsandserve.
 Buttermilk & Chick Pea Soup
Kadhi

3cupsbuttermilk(Indianstylenottheheavywesternstyleseemiscellaneous)
1/2cupchickpeaflour
56curryleaves
2cloves
1/8tspturmeric
1/4tspcumin
tspasafoetida
1tspgratedginger
Salttotaste

1.Mixtogetherthebuttermilkandchickpeaflourtilltherearenolumps.
2.Heattheoilandaddcumin,asafoetida,curryleaves,clovesandturmeric.
3.Addgingerandsaltandcookforaminute.
4.Addthespicemixturetothebuttermilkandchickpeamixture.Overamediumheatcookthesoup.
Whenthesoupstartstoriseandboilthesoupisready.

 Carrot Soup
Gajar Saar

2cupscarrotspeeledandchopped
Water
Saltandsugartotaste
Pinchnutmeg
tspbutterorgheeoptional
2tspyogurtoptional
Blackpeppertotaste
Chivestogarnishoptional

1. Placethecarrotsinapotandcoverwithwater.Boiluntilthecarrotsaresoft.
2. Coolslightlythenblendthecarrotsandwatertogethertillsmooth.
3. Addmorewaterafterblendingifathinnersoupisdesired.
4. Addsugar,salt,nutmeg,pepperandbutter.Bringtotheboil.
5. Servewithyogurtifdesiredandafewchoppedchives.

 Mixed Dal Soup
Amati

1/2cupdal(mung,toor,urid,chickpea,redlentils)
1cupswater
tspturmeric
1tspoil
tspmustardseeds
tspcuminseeds
56curryleaves
tspgingergrated
tspcorianderpowder
Pinchasafoetida
1tomatochopped
Freshgratedcoconutoptional
Saltandjaggery/brownsugartotaste
Freshcoriander

1. Placewateranddalinalargepotorpressurecookerandaddturmeric.Bringtotheboiland
cookuntilthedalissoft.
2. Inaseparatepanheattheoil,addthemustardseeds,thencuminseeds,curryleaves,ginger,
corianderpowderandasafoetida.Addthetomatoandfryfor5minutes.
3. Addthetomatomixturetothedal.Addcoconut,saltandjaggerytotaste.
4. Garnishwithfreshcorianderandcoconut.
 Mung Dal Soup
Mung Dal Varan

1/2cupmungbeans
56curryleaves
1Tbspcoconut
11/2cupswater
2tspoil
tspcumin
tspmustardseeds
tspturmeric
Salttotaste
Corianderleaves
Freshcoconut

1. Steamthemungbeansin
apressurecookerorboil.
2. Heattheoilandaddthe
mustardseeds.When
theypopaddcumin
seeds,asafoetidaand
curryleaves.
3. Addthemungbeans,turmeric,waterandcookfortenmoreminutes.
4. Addsalt,corianderandcoconut.

Optionalcanaddchoppedtomatoes.

 Pumpkin Soup
Lal Bopla Saar

1cuppumpkinchopped
Water
4pinchroastedcuminpowder
2pinchblackpepper
1pinchcinnamonpowder
4pinchsalt
tspbutterorgheeoptional
Yogurtoptional
Chivesoptional

1. Inapotplacethepumpkinandcoverwithwater.Boiluntilthepumpkinissoft.
2. Blendthepumpkinandwatertogetheruntilsmooth.
3. Addmorewaterifathinnersoupisrequired.
4. Addallspicesandbringtoboil.
5. Servewithbutter,yogurtand/orchivesifdesired.

 T
Tomato S
Soup
Tomato Saar
S

6 tomatoes (ripe and medium
m size))
1/4 tsp cumin seeds
1/4 tsp asafooetida
1 Tbsp jaggery
2 Tbsp coco onut fresh or dried
5-6 curry leaves
1 tsp oil
Salt to taste
e
Coriander leeaves

1. Boil the tom

matoes wholee for ten min nutes.
2. Strain, keep
ping the wateer, and blend the tomato oes.
3. Heat oil then
n add cuminn, asafoetida and curry le eaves.
4. Add tomatoe es and one cup
c of the re
eserved wate er. If a thick
ker or thinner soup is req
quired then
adjust the a
amount of wa ater. Boil forr ten minute
es.
5. Add jaggeryy, coconut, salt
s and coriaander.
 WhitePumpkin Soup
Dudhi Bopla Saar

1 medium size white pumpkin, also known as gourd
tsp cumin seeds
5-6 curry leaves
Fresh coriander leaves
Salt and sugar to taste
Coconut to taste

1. Boil the gourd then blend to a liquid.

2. Mix the gourd pulp and water (saved from boiling) to the thickness desired.
3. Add cumin seeds and curry leaves.
4. Add sugar and salt to taste. Bring to the boil.
5. Garnish with fresh coriander leaves and coconut.

Whole Mung Soup

 Mung Saar

cupmungbeans,whole
1cupwater
tspcuminpowder
46dropsoflemon
tspbutter/gheeoptional
Salttotaste

1. Soakthemungbeansovernightorfor10hours.
2. Boilthemungbeansinthewaterorinapressurecooker(2whistles)tillsoft.
3. Blendmungbeansandwatertogetheruntilsmooth.Bringtotheboil.
4. Addlemon,cuminpowder,butter/gheeandsalt.

Lentil Dishes
 Black Eye Bean Curry
Chawli Usal

cupblackeyebeans,sproutedifpossible
2cupswater
1tspoil
tspmustardseeds
tspcuminseeds
tspasafoetida
1tspgratedginger
56curryleaves
tspturmeric
tspcorianderpowder
2tomatoeschopped
12tbs.roastedpeanutpowder
Freshcorianderleaves
Freshcoconutgrated
Sugarandsalttotaste

1. Soakthebeansinwaterfor68hoursorovernight.Cookthebeansinapressurecookerorboil
inapot.
2. Heattheoilandaddthemustardseeds.Whentheypopaddthecuminseeds,asafoetida,ginger,
curryleaves,turmericandcorianderpowder.
3. Addroastedpeanutpowderandtomatoes.
4. Addthebeansandwater.Continuestirringoccasionallyuntilthoroughlycooked.Addmore
waterifnecessary.
5. Addsugarandsalttotaste,garnishwithcorianderleavesandcoconut.
 Chhick Pea Curry
C
Chholee

1cupchickppeas(soaked
dovernightaandboiledorronecancookedchickpeeas)
2cupstomaatoeschoppped
1tspgratedginger
1tspcuminseeds
4pinchesassafoetida
1pinchblackpepperpowder
1pinchcinnamonpowder
Salttotaste
2cupswater
1tsppeanuttoil
Corianderleeaves
Freshcoconutgrated

1. Heatoilinthhepan,addcuminseedssandginger.Fryfor30seecondsandtthenaddthe
etomato.
2. Addblackpeepper,asafoetida,cinnam monandsaltt.Cookfor5minutes.
3. Addwateraandchickpeaas.Bringtob boilandsimm
merfor10mminutes.
4. Garnishwith hcorianderleavesandco oconut.

Optiional:Ifyouwanttothicckenthecurrrymashsomeofthechicckpeas.
 Kidney Bean Curry
Rajma Saar

1cuprajma/kidneybeans(soakedovernightandboiled,oronecancookedbeans)
2cupstomatoeschopped
1tspgratedginger
1/2tspcuminseeds
4pinchasafoetida
1pinchblackpepperpowder
1pinchcinnamonpowder
Sugarandsalttotaste
2cupswater
2tspoil
2parboiledpotatoeschoppedintolargepieces
Corianderleaves
Freshcoconutgrated

1. Heatoilinthepan,addcuminseedsandginger.Fryfor30secondsandthenaddthe
tomato.
2. Addblackpepper,asafoetida,cinnamonandsalt.Cookfor5minutes.
3. Addwater,kidneybeansandpotatopieces.Bringtoboil,coverandsimmerfor10minutes.
4. Garnishwithcorianderleavesandcoconut.

Mung & Ridged Gourd Curry

 Mung Dodka Bhaji

1tspoil
cupmungdal
1tspgratedginger
Salttotaste
4pinchasafoefida
tspmustardseeds
tspcuminseeds
Pinchturmericpowder
2tomatoeschoppedoptional
cupchoppeddodka/ridgedgourd
4cupswater
Corianderleaves
Freshcoconutgrated

1. Heatoilinpan.Addthemustardseeds.Whentheypopaddthecuminseeds.
2. Addturmeric,gingerandasafoetida.
3. Addtomatoes,ifusing,andfryforafewminutes.
4. Adddodka,salt,washedmungdalandwater.
5. Simmerfor20minutes.Garnishwithcorianderleavesandcoconut.
 Mung & White Gourd Curry
Dudhi Bopla Mung Bhaji

1tspoil
cupmungdal
1tspgratedginger
Salttotaste
4pinchesasafoefida
tspmustardseeds
tspcuminseeds
Pinchturmericpowder
56curryleaves
2tomatoeschoppedoptional
cupchoppeddudhibopla/whitegourd/whitepumpkin
4cupswater
Corianderleaves
Freshcoconutgrated

1. Heatoilinpan.Addthemustardseeds.Whentheypopaddthecuminseedsandcurry
leaves.
2. Addturmeric,gingerandasafoetida.
3. Addtomatoes,ifusing,andfryforafewminutes.
4. Adddudhibopla,salt,washedmungdalandwater.
5. Simmerfor20minutes.Garnishwithcorianderleavesandcoconut.
 Scrambled Chick Pea
Pithla

1cupchickpeaflour/besanflour
1tomato
cupvegetableschoppedintoonecmpiecessuchascorn,peas,carrot,greenbeans
2cupswater
teaspoonmustardseeds
tspcuminseeds
Pinchasafoetida
45curryleaves
tspturmeric
tspcorianderpowder
onionoptional
2tablespoonsoil
Freshcorianderleaves

1. Heatoilandaddmustardseeds.Whentheypopaddthecuminthenonionifusing.Cooktill
brownthenaddtheasafoetidaandcurryleaves.
2. Addsalt,tomatoandothervegetables.Youmayneedtoaddsomevegetablesearlierifthey
takelongertocook.
3. Inaseparatebowlmixthechickpeaflourwiththewater,removinganylumps.
4. Slowlyaddtheflourmixturetothevegetables,stirringcontinuously.
5. Cookfor1520minutesuntilthemixturestartstobrownatthebottomandthereisno
beany/rawtaste.

*Morewatercanbeaddedforamoreliquiddishorlesswaterforamorescrambledeggconsistency.
 Sprouted Bean Curry
Modachi Usal

cupsproutedbeanssuchasmung,mutki,wholelentils,blackeyebeansetc(cooked)
Salttotaste
2tspoil
2pinchturmeric
23pinchesasafoetida
1tspgratedginger
1cuptomatoeschoppedoptional
1cupwater
Corianderleaves
Freshcoconutgrated

1. Heatoilinpanthenaddcuminseeds,asafoetida,turmeric,gingerandtomatoes.Cookforafew
minutes.
2. Addsproutedbeans,saltandwater.Simmerfor15minutes.
3. Addcorianderleavesandcoconuttogarnish.

Tomakeanysproutedbeansoakthebeansinwaterfor10hours.Removewaterandleave
themforanother10hoursinapieceofcottonclothinawarmplace.Dependingonthecountry
theywillsproutwithin10to24hrs)
 Split Mung Curry
Salachi Mung Amti

1tspoil
cupsplitmungbeanswithskincooked
1tspgratedginger
Salttotaste
4pinchasafoefida
tspmustardseeds
tspcuminseeds
Pinchturmericpowder
56curryleaves
2tomatoeschoppedoptional
11/2cupswater
Corianderleaves
Freshcoconutgrated

1. Heatoilinpan.Addthemustardseeds.Whentheypopaddthecuminseedsandcurry
leaves.
2. Addturmeric,gingerandasafoetida.
3. Addtomatoes,ifusing,andfryforafewminutes.
4. Addsalt,cookedmungdalandwater.
5. Simmerfor20minutesoruntilthesplitmungissoft.
6. Garnishwithcorianderleavesandcoconut.

 Whole Mung Bean Curry
Mung Usal

1tspoil
cupwholemungbeanswithskinssoakedovernight(orsprouted)
1tspgratedginger
Salttotaste
4pinchasafoefida
tspmustardseeds
tspcuminseeds
Pinchturmericpowder
56curryleaves
2tomatoeschoppedoptional
1potatochoppedoptional
11/2cupswater
Corianderleaves

1. Heatoilinpan.Addthemustardseeds.Whentheypopaddthecuminseedsandcurry
leaves.
2. Addturmeric,gingerandasafoetida.
3. Addtomatoes,ifusing,andfryforafewminutes.
4. Addsalt,washedmungbeans,potatoandwater.
5. Simmerfor45minutesoruntilthebeansaresoft.
6. Garnishwithcorianderleaves.
Vegetable
Dishes
 Basic Vegetable Curry
250gmsvegetableschopped
1tspoil
tspmustardseeds
tspcuminseeds
Pinchasafoetida
45curryleaves
tspturmeric
tspcorianderpowder
Pinchchillipowder
Gratedginger
Freshcorianderleaves
Sugar/jaggeryandsalttotaste
Freshordriedcoconut

1. Cutupvegetableintosmallpieces(12cm)dependingonthevegetable.
2. Heattheoilthenaddthemustardseeds.Whentheypopaddthecumin,gingerandremaining
spices.
3. Addthevegetablesandcook.Atthispointyoumaywanttofrythevegetablesuntiltheyare
cookedoraddsomewater,coverthepotandsimmer.Itwilldependonthevegetablesbeing
usedandindividualpreference.Cookingtimewillalsovarydependingonthevegetablesused.
4. Whenthevegetablesarecookedaddanysugar,salt,coconutandcoriander.

Youcanvarythespicesuseddependingonyourpreferenceyoumayincreasethechilli,gingeror
coriander,ordecreaseothers.Therearemanyotherspicesthatcanbeaddedsuchasajwain,
fennel,aniseed,cinnamon,clove,garammasala,cardamom,tamarindetc.InMaharashtraafew
tspsofroastedpeanutpowderisoftenused.Youcanexperimentwithgroundpeanut,almond,
cashewetc

Anyvegetablescanbepreparedinthisway.Youcanexperimentwithdryandwetcurries,combine
vegetables,mashtomatoesasabasewiththespicymix,combinecookedlentilsandsoon.Ifyou
areusingmorethanonevegetablebeawareofwhichvegetablestakelongertocookandaddthem
first.

Itsuptoyoutobecreative!

 Cabbage Curry
Patta Kobi Bhaji

3cupscabbageshredded
1tspoil
tspmustardseeds
tspcuminseeds
45curryleaves
Pinchturmericoptional
1tspgratedginger
Freshcorianderleaves
Saltfortaste
Optionalcupgreenpeas,sweetcornorpotatotoaddvariety

1. Heattheoilthenaddthemustardseeds.Whentheypopaddtheremainingspicesandcook
for30seconds.
2. Addthecabbageandothervegetablesifusing,stirringoccasionallyuntilthoroughlycooked.
Ifneededwatercanbeadded.
3. Addsalttotasteandcorianderleaves.

 Carrot Curry
Gajjar Bhaji

cupcarrotschoppedorgrated
1tspoil
tspcuminseeds
tspginger
2pinchcinnamon
2pinchblackpepper
2tspfreshcoconut(driedifnotavailable)
Salttotaste
5curryleaves
Corianderleaves

1. Heatoil,addcuminseeds,salt,gingerandcurryleaves.
2. Addcarrotsandfryfor2minutes.
3. Addalittlewater(ifusingcarrotpieces)andremainingspices.Fryuntilthecarrotsaresoft.
4. Addcorianderforgarnish.

Optional:addgreenpeas(4tsp)whenaddingthewater.

 Cauliflower Curry
Phul Kobi Bhaji
3cupscauliflowercutintoflorets
2tomatoeschopped
1tspoil
tspmustardseeds
tspcuminseeds
Pinchturmeric
1tspgratedginger
Freshcorianderleaves
Salttotaste
Freshordriedcoconutshredded

1. Heattheoilthenaddthemustardseeds.Whentheypopaddtheremainingspicesandcook
for30seconds.Ifusingaddthetomatoesatthispointandcookfor5minutes.
2. Addthecauliflowerandalittlewater,coverandsimmer,stirringoccasionallyuntil
thoroughlycooked.Ifadriercurryisdesiredtheninthelastfewminutestakeoffthelidand
fry.Addcoconutinthelastfewminutes.
3. Addsalttotasteandcorianderleaves.

 Cauliflower and Potato Curry

Phul Kobi Batata Bhaji

2cupscauliflowercutintoflorets
2mediumsizedpotatoescutincubes
1tspoil
tspmustardseeds
tspcuminseeds
56curryleaves
Pinchturmericoptional
1tspgratedginger
Freshcorianderleaves
Salttotaste
Freshordriedcoconutshredded
Lemonjuicetotaste

1. Heattheoilthenaddthemustardseeds.Whentheypopaddtheremainingspicesand
cookfor30seconds.
2. Addthecauliflowerandpotatoplusalittlewater,coverandsimmer,stirring
occasionallyuntilalmostcooked.Takeoffthelidandfryuntilthevegetablesarecooked
andthewaterhasevaporated.Addcoconut,salt,corianderleavesandlemonjuice.

 Mixed Vegetable & Lentil Curry
Sambhar
Thisvegetabledishusuallyaccompaniesidliordosa.ThisisafamousSouthIndiandish.

cuptoorormungdal
cupvegetablessliced(carrots,potato,cauliflower,drumstick,etc.)
1cupwater
2tspoil
tspcuminseeds
tspgratedginger
56curryleaves
2tomatoeschopped
Lemonortamarindtotaste(or1tsptamarindpaste)
Jaggerytotaste
saltortotaste
Sambharmasala(seeMasalasection,useoneload)
Corianderleaves
Freshordriedcoconut

1. Boiltogethertoordalandvegetablesinapressurecooker1520minutes(1whistle)orinapot.
2. Inaseparatepanheatoilandaddcuminseeds,gingerandcurryleaves.Addtomatoesandcook
34minutes.
3. Addsambharmasalamixtureandvegetabledalmixture.
4. Boiltogetherforaminuteandthenandaddtamarindorlemon,jaggeryandsalt.Boilfor23
moreminutes.Garnishwithcoconutandcoriander

*Canaddchilliifdesired.
 Okra / Ladies Finger Curry
Bhendi Bhaji

250gmsokra(ladiesfinger)cutintoonecmpieces
2tspgratedginger
tspmustardseeds
1/2tspcuminseeds
2tspoil
Salttotaste
Pinchasafoetida
23tsproastedpeanutpowder
Corianderleaves

1. Heattheoilandaddthemustardseeds.Whentheypopaddcumin,asafoetidaandginger.
Cookfor30seconds.
2. Addtheokraandsaltandstiruntilcooked.
3. Addthepeanutpowder,cookforanother30seconds.
4. Servewithcorianderleaves.

 Potato Curry Boiled
Batata Bhaji

4potatoeschoppedandboiled
2tspuriddal
tspcuminseeds
tspturmeric
1tspgratedginger
56curryleaves
2tspoil
Salttotaste

1. Heattheoil,addcuminandcurryleaves.
2. Addturmericanduriddal,thenginger.Fryfor30seconds.
3. Addpotatoandsaltandfryforafewminutes.
4. Leavefor5minutescoveredfortheflavourstoblendthenserve.

 Potato Curry Raw

Kacharya Batata Bhaji

4mediumsizedpotatoescutintosmallslices
1tspoil
tspmustardseeds
tspcuminseeds
56curryleaves
Pinchturmeric
1tspgratedginger
cupwater
2tsproastedpeanutpowder
Freshcorianderleaves
Salttotaste

1. Heattheoilthenaddthemustardseeds.Whentheypopaddtheremainingspicesand
cookfor30seconds.
2. Addthepotato,waterandsalt,coverandsimmer,stirringoccasionallyuntilalmost
cooked.Takeoffthelidandfryuntilthepotatoiscookedandthewaterhasevaporated.
Addthepeanutpowderandstirfor10seconds.
3. Addcorianderleavesandserve.

 Potato, Cauliflower & Tomato Curry

Batata, Phul Kobi Tomato Bhaji

2mediumsizedpotatoescutincubes
11/2cupscauliflowercutintoflorets
3tomatoeschoppedinlargepieces
1tspoil
tspmustardseeds
tspcuminseeds
56curryleaves
Pinchturmericoptional
1tspgratedginger
Freshcorianderleaves
Salttotaste
Freshordriedcoconutshredded

1. Heattheoilthenaddthemustardseeds.Whentheypopaddtheremainingspicesand
cookfor30seconds.
2. Addthecauliflower,tomatoandpotatoplusalittlewater,coverandsimmer,stirring
occasionallyuntilcooked.Thereshouldbesomeliquidremaining.Ifyouwantadry
currythenfryforafewminutesuntilthewaterhasevaporated.
3. Addcoconut,saltandcorianderleaves.

Pumpkin Curry
 Lal Bopla Bhaji

3cupspumpkinchoppedin12cmpieces
2tspoil
tspmustardseeds
tspcuminseeds
Pinchasafoetida
56curryleaves
tspfenugreekseeds
1/4tspfennelseeds
1/2tspgratedginger
2inchpiecedrytamarindfruit(soakedinhotwater)or1tsptamarindpaste
2Tbspdry,groundcoconut
2Tbsproastedgroundpeanut
Saltandbrownsugarorjaggerytotaste
Freshcorianderleaves

1. Heattheoilandaddthemustardseeds.Whentheypopaddthecumin,fenugreek,asafoetida,
ginger,curryleavesandfennel.Cookfor30seconds.
2. Addpumpkinandsalt.
3. Addthetamarindpasteorwaterwithpulpinside.Addthejaggeryorbrownsugar.
4. Addgroundcoconutandpeanutpowder.Cookforafewmoreminutes.
5. Addfreshchoppedcoriander.

Optionalyoucanaddcupsproutedbeansatthetimeofcookingthepumpkin.
 Stir Fry Vegetables
ThisisnotanIndiandishbutisaregularattheashram.

3cupschoppedvegetablessuchascabbage,carrot,potato,broccoli,sweetcorn,greenpepper,
greenbeans,okra,tomatoetc
2tspgratedginger
1tspoil
tspasafoetida
1Tbsp(ortotaste)soysauce
Saltandsugartotaste
Freshherbssuchascorianderleaves,mintleavesorbasilleaves

1. Heattheoilinapan.Addtheasafoetidaandginger.Fryfor30seconds.
2. Addthevegetablesthatneedtocookthelongestsuchaspotatoandcarrot.Fryforaminute
andthenaddalittlewater,coverandsimmeruntilhalfcooked.
3. Addtheremainingvegetablessuchastomato,sweetcornandgreenpepper.Addthesoy
sauce,sugarandsalt.Coverandsimmertillalmostcooked.
4. Removethelidandfryforafewmoreminutes.
5. Addthefreshherbsandleaveafewminutesfortheherbstoblendwiththevegetables.

Anyvegetablescanbeusedplusmarinatedtofu,sproutedbeansand/ornutscanbeadded.
Cookedriceornoodlescanbeaddedtoturnitintoacompletemeal.

 Tomato Curry
Tomato Rasa Bhaji

250gmstomatoeschoppedintooneinchpiecesorsmallerifdesired
1tspoil
tspmustardseeds
tspcuminseeds
45curryleaves
Pinchturmeric
Pinchasafoetida
1tspgratedginger
1potatocookedandmashedoptionaltothicken
1to2Tbsproastedpeanutpowder
1Tbspdrycoconutoptional
Sugarandsaltfortaste
Corianderleaves

1. Heattheoilandaddthemustardseeds.Whentheypopaddthecumin,curryleaves,turmeric,
asafoetidaandginger.Cookfor30seconds.
2. Addthetomatoandcontinuestirringoccasionallyuntilcooked.Watercanbeaddedforamore
liquidcurry.
3. Addtheroastedpeanutpowder,sugar,saltandcoconutifusing,plusthemashedpotato.Cook
foranotherminute.Servewithfreshcorianderleaves.

White Gourd Curry

 Dudhi Bopla Bhaji

250gmswhitegourd/whitepumpkin/dudhiboplachopped
1tspoil
tspmustardseeds
tspcuminseeds
45curryleaves
Pinchturmeric
Pinchasafoetida
1tspgratedginger
1to2Tbsproastedpeanutpowder
Brownsugarandsalttotaste

1. Heattheoilandaddthemustardseeds.Whentheypopaddthecumin,curryleaves,
turmeric,asafoetidaandginger.Cookfor30seconds.
2. Addthewhitepumpkin,alittlewater,coverandsimmer,stirringoccasionallyuntilcooked.
3. Addtheroastedpeanutpowder,sugarandsaltandcookforanotherminute.


Salads

 Basic Vegetable Salad
Forvegetablesaladyoucanmixanytypeofvegetableoronlyonevegetable.Theycanbe
choppedorgrated,steamedorraw.

Toaddflavoranyofthefollowingcanbeadded

Basicspicymixheatoil,addmustardseeds,whentheypopaddcuminseedsthen
curryleavesandasafoetida
Saltandsugar
Lemon/limejuice(dontuseitifyouhavetomatointhesalad)
Freshcorianderleavesforwesternstyleyoucoulduseparsley,dill,basil,rocket,mint
etc
Freshgratedcoconut
Roastedpeanutpowderorwholeroastedpeanuts(othernutsorseedslikecashews,
almonds,sesameseedscanbeused)
Yogurt

1. Cutfreshvegetablesandsteamifneeded.
2. Addanyotheringredientstotaste
3. Addthebasicspicymixattheend.(inaseparatepanheatoilandaddthespices,then
addthemixtothevegetables)
4. Mixeverythingtogetherandserve.
 Beetroot & Tomato Salad
Beet Tomato Koshimbir
This is one of the most popular salads in the ashram.

1/2 cup fresh tomatoes

chopped
1/2 cup cooked beetroot
chopped
1 tsp vegetable oil
1/4 tsp mustard seeds
1/4 tsp cumin seeds
Pinch turmeric
2 pinch asafoetida
4-5 curry leaves
Salt to taste
Sugar to taste
2 tsp peanut powder
Fresh chopped coriander
leaves

1. Heat oil then add mustard seeds.

2. When they pop add the cumin,
then the turmeric, curry leaves and
asafoetida.
3. Add spice mixture to beetroot and
tomato along with the peanut
powder plus salt, sugar and
coriander leaves to taste.

 Cabbage & Pomegranate Salad
Pata Kobi - Dalimba Koshimbir

1cupcabbagegrated
pomegranate
tspmustardseeds
tspcuminseeds
45curryleaves
Pinchasafoetida
1tspoil
Saltandsugartotaste
Lemonjuicetotaste
Freshcorianderleaves

1. Removeseedsfromthepomegranate.
2. Mixpomegranatewithcabbage.
3. Heatoilinapanandaddthemustardseeds.Whentheypopaddthecuminseeds,curryleaves
andasafoetida.Addthespicemixturetothecabbage.
4. Addsugar,saltandlemonjuicetotaste.Mixwell.
5. Garnishwithcorianderifdesired.
 Carrot&Pomegranate Salad
Gajjar Dalimba Koshimbir

2carrotsgrated
pomegranate
tspmustardseeds
tspcuminseeds
45curryleaves
Pinchasafoetida
1tspoil
Saltandsugartotaste
Lemonjuicetotaste
Freshcorianderleaves

1. Removeseedsfromthepomegranate.
2. Mixpomegranatewithcarrot.
3. Heatoilinapanandaddthemustardseeds.Whentheypopaddthecuminseeds,curry
leavesandasafoetida.Addthespicemixturetothecarrot.
4. Addsugar,saltandlemonjuicetotaste.Mixwell.
5. Garnishwithcorianderifdesired.

 Cucumber & Peanut Salad

Kakdi Shengdana Koshimbir

2 cucumbers peeled and chopped
Sugar and salt to taste
2 -3 tsp roasted peanut powder or to taste
1 tsp oil
1/8 tsp mustard seeds
1/8 tsp cumin seeds
Pinch asafoetida
4-5 curry leaves
Lemon juice to taste

1. Heat the oil in a pan. Add the mustard seeds. When they pop add the cumin seeds, asafoetida and
curry leaves.
2. Add the spice mixture to the cucumbers.
3. Add salt, sugar and lemon to taste.
4. Add the peanut powder and mix well.
 Cucumber & Yogurt Salad
Kakdi Raita
2 cucumbers peeled and chopped
Salt to taste
2 Tbsp plain yogurt
1/2 tsp cumin seeds
Fresh coriander leaves or mint leaves chopped

1. Dry roast the cumin seeds until browned. Remove from heat and crush to a powder in a mortar
and pestle.
2. In a bowl beat the yogurt until its smooth. Add the salt and cumin powder.
3. Add the cucumbers and coriander or mint. Serve.
 Cucumber, Tomato & Yogurt Salad
Kakdi Tomato Raita

2cucumberschopped
1tomatochopped
2Tbspplainyoghurt
2tsproastedpeanutpowder
Saltandsugartotaste
1tspoil
tspmustardseeds
tspcuminseeds
45curryleaves
Pinchasafoetida
Freshcoriander

1. Mixthecucumber,tomatoandyogurttogether.
2. Inaseparatepanheattheoilandaddthemustardseeds.Whentheypopaddthecuminseeds,
curryleavesandasafoetida.
3. Mixthespicemixturewiththecucumbermixture.
4. Addthepeanutpowder,salt,sugarandyogurt.
5. Garnishwithcorianderleaves.
 Cucumber, Tomato & Cabbage Salad
Kakdi, Tomato, Patta Kobi Koshimbir

cupcabbageshredded
1tomatochopped
1cucumberpeeledandchoppedorsliced
tspmustardseeds
tspcuminseeds
45curryleaves
Pinchasafoetida
1tspoil
Saltandsugartotaste
Lemonjuicetotaste
Freshcorianderleaves

1. Mixthecabbage,tomatoandcucumbertogether.
2. Heatoilinapanandaddthemustardseeds.Whentheypopaddthecuminseeds,curryleaves
andasafoetida.Addspicemixturetothecabbagemixture.
3. Addsugar,saltandlemontotaste.
4. Garnishwithcorianderifdesired.

*Variationaddsproutedmungbeans,greenpepperorpineapplepieces.
 Pumpkin & Yogurt Salad
Lal Bopla Raita

2cupspumpkinchoppedintooneinchpieces
1tspoil
12tsproastedpeanutpowder
tspmustardseeds
tspcuminseeds
45curryleaves
2Tbspplainyoghurt
Freshcoriandertotaste
Saltandsugartotaste

1. Boilorsteamthepumpkin.Cool.Mashifdesired.
2. Heattheoilandaddthemustardseeds.Whentheypopaddthecuminseedsandcurryleaves.
3. Addthespicemixturetothecooledpumpkin.
4. Addtheyogurt,salt,sugarandpeanutpowder.Mix.
5. Garnishwithcoriander.

 Radish Salad
Moola Koshimbir

2daikonradish
3tsproastedchanadal
Lemontotasteoryogurt
1/2tspcuminseedpowder
Sugartotaste
Freshcorianderleaves
Salttotaste

1.Grateradishfinely,includingthegreentops.
2.Addallingredientsandmixwell.
3.Garnishwithcoriander.

 Raw Pumpkin Salad
Lal Bopla Koshimbir

1cupgratedpumpkin
tspmustardseeds
tspcuminseeds
45curryleaves
Pinchasafoetida
1tspoil
Saltandsugartotaste
Freshcorianderleaves

1. Heatoilinapanandaddthemustardseeds.Whentheypopaddthecuminseeds,curryleaves
andasafoetida.Addspicemixturetothegratedpumpkin.
2. Addsugar,salttotaste.
3. Garnishwithcorianderifdesired.

 Spinach, Tomato & Fenugreek Leaf Salad
Palak, Tomato Methi Patta Koshimbir

1tomatochopped
cupfenugreekleaveschopped(ifyoucantfindthemsubstitutemorespinach,rocketor
lettuce)
cupspinachleaveschopped
tspmustardseeds
tspcuminseeds
45curryleaves
Pinchasafoetida
1tspoil
Saltandsugartotaste
2tsproastedpeanutpowder
Freshcorianderleaves

1. Mixthetomato,fenugreekleavesandspinach.
2. Heatoilinapanandaddthemustardseeds.Whentheypopaddthecuminseeds,curryleaves
andasafoetida.Addspicemixturetothetomatomixture.
3. Addsugar,saltandpeanutpowder.
4. Garnishwithcorianderifdesired.
 Tomato & Peanut Salad
Tomato - Shengdana Koshimbir

2tomatoeschopped
tspmustardseeds
tspcuminseeds
45curryleaves
1/2tspoil
Saltandsugartotaste
12tsproastedpeanutpowder
Yogurtifdesired
Freshcorianderleaves

1. Heatoilinapanandaddthemustardseeds.Whentheypopaddthecuminseedsandcurry
leaves.Addspicemixturetothetomato.
2. Addsugarandsalttotaste.Addtheroastedpeanutpowder.
3. Garnishwithcorianderandyogurtifdesired.

Rice
 Cabbage Rice
Pata Kobi Bhat

1/2cuprice
1Tbspoil
cupgratedcabbage
tspmustardseeds
tspcuminseeds
Pinchasafoetida
tspgratedginger
1cupsboilingwater
Salttotaste

1. Heattheoilandaddthemustardseeds.Whentheypopaddthecuminseeds,asafoetidaand
ginger.Cookfor30seconds.
2. Addthecabbageandrice.Stiruntilthericestartstobrown.
3. Addboilingwater,salt,coverandsimmerfor1520minutesoruntilcooked.

 Carrot Rice
Gajjar Bhat

1/2cuprice
1Tbspoil
cupgratedcarrot
tspmustardseeds
tspcuminseeds
Pinchasafoetida
tspgratedginger
1cupsboilingwater
Freshcorianderleaves
Salttotaste

1. Heattheoilandaddthemustardseeds.Whentheypopaddthecuminseeds,asafoetida
andginger.Cookfor30seconds.
2. Addthecarrotandrice.Stiruntilthericestartstobrown.
3. Addboilingwater,salt,coverandsimmerfor1520minutesoruntilcooked.

Cauliflower Rice
 Kobi Flower Bhat

1/2cuprice
1Tbspoil
cupcauliflowerpiecessteamed
tspmustardseeds
tspcuminseeds
Pinchasafoetida
tspgratedginger
1cupsboilingwater
Freshcorianderleaves
Salttotaste

1. Heattheoilandaddthemustardseeds.Whentheypopaddthecuminseeds,asafoetidaand
ginger.Cookfor30seconds.
2. Addthecauliflowerandrice.Stiruntilthericestartstobrown.
3. Addboilingwater,salt,coverandsimmerfor1520minutesoruntilcooked.

Anicevariationistoaddtomatowhenaddingthecauliflowerandalittlesugartotaste.

Cumin Rice
Jira Bhat
1/2cuprice
1Tbspoil
tspcuminseeds
Salttotaste

1. Heattheoiland
addthecuminseeds.Cook
for30seconds.
2. Addthericeand
stiruntilthericestartsto
brown.
3. Addboilingwater,
salt,coverandsimmerfor
1520minutesoruntil
cooked.

Therearemany
variationstothisdish.
Otherspicescanbeadded
liketurmeric,chillietcand
vegetableslikepeas,
sweetcornandcarrot.

 Mixeed VegetaableRice
Pulao

cupvvegetableschoppedsuchascarro ot,cabbage,ccauliflower,ggreenpeppeer,peas,potaato
1/2tspgginger
1/2cuprice
2cupswwater
1tspoil
1/2tspccuminseeds
Salttotaaste
cinnam monstick
45cloveeswhole
1greencardamomsplitor67cardamonsseeds

1. Chopallthevegetables.
2. Heatoilandaddcuminsseeds,thengginger.Cookkforonemin nute.
3. Addallthevvegetables,rriceandfryuuntilthericestartstobro
own.
4. Addwateraandsalt.Coveerandsimmerfor1520minutesoruntilcooked d.

Optional:Somanyd differentthinngscanbeadddedtoapulaosuchasrroastedpaneeerortofu,ccoriander
leaves,bbayleaves,raaisinsorotherdriedfruitts,cashewn
nutsorothernuts.

*Toaddcoloursaffronorturmericcanbead dded.

 Mung Rice
Khichadi
Khichadiisaverysimpledishtomakethatisextremelyeasytodigestandthebestfoodtoeatwhenyou
havebeensick,needtocleanyourdigestivesystemorhavepracticedthemastercleanse.

1cuprice
cupmungdal
3cupswaterapproximatelytheamountwillvarydependingonifyouwantitsoupyormore
dry.
Anyspicestotastedependingonthereasonforeating(ifitsmastercleansethennospice)eg.
Pinchturmeric,tspcuminseeds,pinchasafoetida,tspcorianderpowder
Salttotaste

1. Mixdalandriceandwashit23timespriortocooking.
2. Placewater,riceanddalinthepressurecookerorinapotwithalid.
3. Addanyspicesandsalt.
4. Coverandbringtoboilandsimmeruntilboththedalandricearecooked.Itshouldtakeabout1520
minutesfromboilingbutwillvarydependingonhowsoftyouwantthericetobe.
5. Servewithaspoonfulofghee.

*Otherlentilscanbeused(thoughnotaseasilydigestible)plusothergrainscanbeusedsuchasmillet,
crackedwheatetc.Experiment!

 Mung Rice with Vegetables
Bhajya ani Khichadi

1cuprice
cupmungdalorotherlentilsorsproutedbeans
3cupswatertheamountwillvarydependingonifyouwantitsoupyormoredry.
tspcuminseeds
56curryleavesoptional
Pinchasafoetida
tspturmeric
1/8tspchillipowder
tspcorianderpowder
Salttotaste
1cupvegetableschoppedsuchaspotato,carrots,cauliflower,pumpkin,peas,sweetcorn

1. Mixdalandriceandwashit23timespriortocooking.
2. Placewater,riceanddalinthepressurecookerorinapotwithalid.
3. Addthespices,vegetablesandsalt.
4. Coverandbringtoboilandsimmeruntilboththedalandricearecooked.Itshouldtakeabout
1520minutesfromboilingbutwillvarydependingonhowsoftyouwantthericetobe.If
necessaryaddmorewater.Ifthereistoomuchwatercookwithoutthelidforafewminutes.
Removefromheat.
5. Leaveforafewminuteswiththelidonthenservewithaspoonfulofghee.

 Potato Rice
Batata Bhat

1cupsteamedrice
1Tbspoil
tspcuminseeds
Salttotaste
1potatosliced

1. Frytheslicesofpotatoinoiluntilbrownanddrain.
2. Heattheoilandaddthecuminseeds.
3. Whentheybrownaddtherice,saltandpotatoandfryfor10minutes.

Ifyouwantahealthierversionthensteamthepotatoinsteadoffryingit.Plusaddapinchof
turmericforcolourandapinchofmustardseedsafterheatingtheoil.Orfollowoneoftheother
vegetablericerecipesandusepotatoinstead.
Sweetcornand/orpeasalsotastegoodinthisrecipe.

 Rice with Chick Pea Pieces and Spices

Chittrana Bhat

2cupsofsteamedrice
1/4cupwholepeanuts
1/4cuppoppedchickpeas(roastedchanadal)
2tspoil
1/4tspcuminseeds
1/4tspmustardseeds
tspturmeric
1/8tspasafoetida
2Tbsplemonjuice
56curryleaves
Saltandsugartotaste
Corianderleaves

1. Heatoilthenaddthemustardseeds.Whentheypopaddthecuminseeds,curryleaves,
turmeric,asafoetida,chickpeasandpeanuts.Fryforafewminutesuntilcrunchy.
2. Addthericemixturetothespicesplussugarandsalt.Fryforafewminutes.
3. Addlemonjuice.
4. Servewithcorianderleaves.
 Tomato Rice
Tomato Bhat

1/2cuprice
1Tbspoil
1cuptomatopureeorchoppedfreshtomatoes
tspmustardseeds
tspcuminseeds
Pinchasafoetida
Pinchcinnamonpowder
tspgratedginger
Freshcorianderleaves
Brownsugar/jaggeryfortaste
Saltfortaste

1. Heattheoilandaddthemustardseeds.Whentheypopaddthecumin,asafoetida,cinnamon
andginger.Cookfor30seconds.
2. Addthericeandroasttillitstartstobrown.
3. Addthechoppedtomatoesorpuree,sugarandsalt.Cookforafewminutes.
4. Coverandcookfor1520minutes.


Breads
 Fried Bread
Poori
500gmswheatflour
tspdrycorianderpowder
1/2tspcuminpowder
1/2tspturmericpowder
Pinchofsalt
23Tbspoil
Water:justenoughtomakethedoughstick

1. Makethedoughbycombiningalltheingredientstogetherandkneadinguntilsoft.The
doughshouldbesoftandsmooth.
2. Prepareoneinchballsofdough,flattenandrolloutthinlylikethechapattimethod.The
sizeofthepooriwillvarydependingonyourpreference.Intheashramtheyaregenerally
about10cmwhencookedbutsomepeoplepreferlargerones.
3. Deepfryinfresh,hotoiluntilbrown.Thepooriwillpuffupwhenfried.

Variations

Tomatoesblendthemandusetheliquidinsteadofwatertomakethedough.
Anyvegetablescanbeusedinpoorisjustlikeparathas.
Anyspicescanbeusedornospicesatall.

 Millet Bread
Bhakri

kgJawarorBajraflour(milletflour)
Waterthereshouldbeenoughthatthedoughissoft,nottoodryortoowetbutkneadable
tspsalt

1. Mixflourandsalttogether.
2. Makeawellinthemiddleofthedrymixtureandaddwaterlittlebylittle,mixingitwithyour
hands.
3. Kneadthedoughuntilitissmooth.
4. Makeballsthesizeofagolfballbyrollingthedoughinbetweenyourpalms.
5. Flattenaballinbetweenyourpalmsthendipinflour.
6. Palmthiscircleevenflatterbyrotatingitaroundasyousqueezeinbetweenyourpalmsand
fingers.
7. Putitontheboardandgiveitcircularshapelikechapattibutwithhandsnotbyrollingpin.
8. PlaceBhakrionthehotfryingpan.Sprinklewateronitandspreadoveronesideofthebhakri.
9. Placethebhakrionthepanwiththewatercoveredsideup.Cookfor1015secondsandthen
turnthebhakriover.Bakethewatersideofthebhakriuntilitbrowns.
10. Removethebhakriandputtheuppersidedirectlyontheopenflame.Whenitpuffsupor
brownsitisready.
Notewhenmakingbhakriyouneedtoworkveryfastasitquicklydriesoutandthenthedough
breaksapart.

 Mixed Grain
G & BBean Breead
Thalipeeth

1cuproasteedflour(Thissflourismad
deofchana,mung,mutkki,millet,riceeandwheatequal
proportions.Firstroastaandthengrinnd)
1cupwheattflourunro oasted
tspgingerrgrated
tspcuminseeds
Corianderleeaves
3pinchesajwwainseeds
tspsesam
meseeds
1tspfenugrreekleafpow
wder
cupchopp pedcabbageoranyothergratedvegetable
Water

1. Makeadougghofalltheingredients,addingenouughwaterto
omakeasofttdough.
2. Rollinround tspeachpiece).
dsandcookonbothsideeswithasmaallamountofoil(about

 Vegetable Bread
Parathas

1cupgratedvegetable(it
canbeanytypeofvegetablesuchas
carrot,pumpkin,potato,cabbage,
cauliflower,radish,spinach,tomato,
coriander,fenugreekleaf,mixed
vegetableetc.)
1cupwheatflour
1cupmungdalflour
2tspgratedginger
56curryleaves
1/2tspcuminseeds
tspcorianderpowder
2Tbspoil
Water

1. Addgratedvegetablesto
wheatandmungdalflour
2. Addcumin,saltand
corianderpowder.
3. Addgingerandgratedcurry
leaves.
4. Addoilandwater.
5. Kneaduntilthedoughissoft
andsmooththenletitsitfor10
minutes.
6. Rollballsofdoughoutinto
thincircularortriangularshape.
7. Cookinatawaorfryingpanonbothsideswithalittleoil.
 Vegetable Stuffed Bread
Paratha
2 cups cooked mashed vegetables such as carrot, pumpkin, potato, spinach, tomato etc or a
combination. Cooked lentils can also be added.
1 cup wheat flour
1 cup mung dal flour - or chick pea flour etc
1/2 tsp mustard sds
1/2 tsp cumin seeds
1/2 tsp coriander pdr
1/2 tsp grated ginger
7-8 curry leaves
Pinch asafoetida
2 - 3 Tbsp oil
Sugar (optional)
Salt to taste

1. Prepare the dough of wheat and mung dal flour by adding a tsp of oil and enough water to make
a firm dough.
2. Heat a tsp of the oil, then add mustard seeds. When they pop add the ginger, cumin, coriander,
asafoetida, curry leaves and sugar.
3. Add the mashed vegetables and mix together.
4. Roll the vegetable mixture into balls and place in the middle of a ball of dough. Pinch the dough
around the mixture.
5. Carefully roll the dough in a circular or trianglular shape.
6. Cook on a tawa or frying pan with some of the oil for a few minutes on each side.

* This is a basic paratha recipe. Remember you can use any vegetables and can vary the spices
according to your taste. The most popular parathas recipes in the ashram are the potato parathas
and carrot parathas.

 Carrot Stuffed Bread

Gajjar Parathas

1cupwheatflour
2largecarrotsgrated
Salttotaste
Sugartotaste
1tspoil,plusonemoreforthedough
tspcuminseeds
1tspgingergrated
Choppedcorianderleaves
1tsplemonjuice

1. Heatoilinpan.Addcuminseedsthenaddginger,carrotsandsalt.Mixtogetherandfryfor34
minutesuntilcooked.Cool.Addthelemonjuice.
2. Prepare the dough by mixing wheat flour with a tsp of oil and enough water to make a firm dough.
3. Roll some of the carrot mixture into a small ball and place in the middle of a ball of dough. Pinch
the dough around the mixture.
4. Carefully roll the dough in a circular or trianglular shape.
5. Cook on a tawa or frying pan with some of the oil for a few minutes on each side.

Potato Stuffed Bread

 Batata Paratha

2 cups mashed potato
1 cup wheat flour
1 cup mung dal flour - or chick pea flour etc
1/2 tsp mustard sds
1/2 tsp cumin seeds
1/2 tsp coriander pdr
1/2 tsp grated ginger
7-8 curry leaves
pinch of asafoetida
2 - 3 Tbsp oil
Sugar (optional)
Salt to taste
1 tsp lemon juice

1. Prepare the dough of wheat and mung dal flour by adding a tsp of oil and enough water to
make a firm dough.
2. Heat a tsp of the oil, then add mustard seeds. When they pop add the ginger, cumin,
coriander, asafoetida, curry leaves and sugar.
3. Add the mashed potatoes and mix together. Cool. Add lemon juice.
4. Roll the potato mixture into balls and place in the middle of a ball of dough. Pinch the dough
around the mixture.
5. Carefully roll the dough in a circular or triangle shape.
6. Cook on a tawa or frying pan with some of the oil for a few minutes on each side.
 Sweet Bread/Chapatti
Puran Poli
PuranFilling
cupmungdal(washed)orchickpeadal(chanadal)
cupjaggery/rawsugarorbrownsugarormixedhalfwhiteandhalfbrownsugar
4pinchcardamonpowder

Optional:coconut,nutmegorcocoapowder

1. Boilmungdalinonecupofwaterfor10minutesoruntilcooked.
2. Continuecookinguntilallthewaterhasevaporated(510minutes).Addthesugarandcontinue
cookinguntilthick.Themixturewillbeverythicklikeaspread.Cool.
3. Addcardamomoranyotheringredients.

Polibread
1cupwheatflour
1tspoil
Water

1. Mixbothingredients.
2. Addwatertomakeadough.Addanothertspofoilandkneaditintothedough.Leaveforat
leastonehourormore(2hours)sothatthedoughbecomesmoreelastic.
3. Make1inchballsofPuran/fillingandplacein1inchballsofdoughbyflatteningthedough.
Pinchthedougharoundthefilling.
4. Flattenthedoughtocmthickrounds.
5. Cookonahotpanwithlittleghee.
6. Servewithmoreghee.

 Wholewheat Flat Bread
Chapatti
1cupwheatflour
3tspoil
Pinchofsalt
1/3cupwateryoumayneedtoaddalittle
moreorless

1. Mixtheflourandsalttogether.
2. Makeawellinthecentreandaddtheoiland
water.Mixtogetherandthenkneadfor5minutesuntil
thedoughissmoothandsoft.Ifthereistimeleavethe
doughfor2030minutes.
3. Make1inchballsofthedough.
4. Takeaball,dipinalittlemorewheatflourand
flattentheballbetweenthepalms.
5. Rolloutwitharollingpin.
6. Placetherolledoutchapattionthehot
plate/fryingpanandroastthefirstsidefortenseconds.
7. Turnoverandroasttheothersideuntilbrown
spotsappear.
8. Takeitoffthefryingpanandplaceontheopen
flameoftheburneronthefirstside(thelesscooked
side)Itshouldpuffupduetotherapidheatingand
releaseofvapourfromthewaterinthedoughwhich
becomestrappedinthechapatti.)
9. Onceithaspuffedupflickitofftheburnerand
placeinacontainerlinedwithatowel.Coverwiththe
toweltokeepwarm.Thetowelwillpreventthe
chapattisfromgettingwetfromtheirownevaporationorbecomingdryfromtheair.

Chutney,
Pickles &
Masalas
 Chat /Tak Masala
1bunchofmintleavesdried(dryawayfromsuntokeepcolour)
1tspfennelseeds
1tspcuminseeds
tspblacksalt
5pinchasafoetida
tspcorianderseeds
57pinchblackpepper
tspwhitesalt

1. Grindtheaboveingredientstogether.
2. Sieveandstoreinanairtightcontainer.
3. Canusetoputinbuttermilk,sprinkledoverfruit,sprinkledoverkhichadi,samosas,snacksand
soon.
 Coconut Chutney
Naralachi Chutni
Thisisaverypopularchutneyintheashrampeopledrinkitlikeasoup!Itisagoodaccompanimenttoidli,
dosa,parathas,thalipeethetc.

cupcoconutfinelyground,freshor
dried
4tspyogurtmoreifyouprefer
Saltandsugartotaste
Fresh,choppedcoriandertotaste
1tspoil
tspmustardseeds
tspcuminseeds
tspcorianderpowder
56curryleaves
Watertorequiredconsistency.

1. Heattheoilandaddthemustardseeds.
Whentheypopaddthecuminseeds,
corianderandcurryleaves.
2. Mixtheyogurt,coconutandcoriander
inaseparatebowl.
3. Addthespices,sugarandsaltplusa
littlewater,dependingonhowliquid
youwantittobe.

Variationaddmintinsteadof
corianderleavesorusegroundcurry
leaves.

Canalsoadd23tsportotasteroasted
peanutpowderorgroundroastedchanadal.
 Coconut & Chilli Chutney
Khobra Mirchi Chutni

cupdriedcoconut
cuproastedchanadal
Salttotaste
Handfulcorianderleaves(orcurryleavesormintleaves)
11tspcuminseeds
1mediumsizedgreenorredchilli

1. Mixallingredientsinablendertillitisafinepowder.
2. Thisisadrychutney.Ifyouwanttomakeitaliquidchutneyaddyogurtandwater.


 Date & Tamarind Chutney
Kajur Chincha Chutni
5dates
2pieces3inchlongtamarind
2tspjaggery/brownsugar
1/2cupwater
Salttotaste
tspcuminseeds
Handfulcorianderleavesormintleaves

1. Takeseedsoutofdatesandtamarind.
2. Soak45hourswithjaggery.
3. Grindwithremainingingredientsandsieve.

 Dry Coconut & Peanut Chutney
Khobra Chutni

1/2cupgrateddrycoconutorpiecesofdriedcoconutroasted
cuproastedpeanutpowderorwholepeanuts
Salttotaste
1tspcuminseeds

1. Putallingredientstogetherinthemixer.
2. Grindtoapowderbutnottoofine.
3. Storeinanairtightcontainer.

 Five Healthy Ingredients Chutney

Panchamrut
cupdriedcoconutpiecesroasted
cuppeanutsroasted
cupsesameseedsroasted
Twohandfuldriedtamarindsoakedinwaterfor34hrs
Twohandfulsjaggerysoakedinalittlewater
2tspoil
tspmustardseeds
tspcuminseeds
56curryleaves
tspgratedginger

1. Heattheoil,addthemustardseeds.Whentheypopaddthecumin,curryleavesandginger.Fry
for30seconds.
2. Addthepulpofthetamarindandjaggeryandmixtogether.
3. Addremainingingredients.
4. Addonemorecupofwater.
5. Boilthechutneyforabouthalfanhour,untilitisthicklikehoney.

 Lemon Pickle
Limbu Lonche

1kglemonscutinto1cmsizepiecesremovealltheseeds
1kgsugar
50gmsalt
100gmsmasalachili(70gm)mustardseeds(20gm)tumeric(5gm)asafoetida(5gm)

1. Grindthelemonpiecesintoapaste
2. Addsugarandmix.
3. Addsaltandmasala,combinewell.
4. Leavefor3daysuntilthesugarhasdissolved.Ifyouputitinthesunforonedayitgivesagood
taste.

 Mango Pickle
10greenmangoes
125gmsbrownmustardseedsground
12gmsasafoetida
125gmschillipowderorlessaccordingtotaste
12gmsfenugreekseeds
125gmssalt
125mlspeanutoil
12gmsturmeric

1. Washanddrythemangoes.Chopmangointopiecesremoveseeds
2. Addalltheingredientsexcepttheoiltothemangopieces.
3. Cleananddryacontainerandsprinkleitwithsalt.
4. Putthemangomixtureinside.
5. Heattheoilandthenletitcoolagain.
6. Addthecooledoiltothemango.
7. Sprinklealittlemoresaltontopofthepickle.
8. Coverthecontainerandleaveitfor2days.
9. Againopenandstirwell.Readytoeat.

*Willlastalongtimeinasealedcontainer*

 Sambhar Masala
Thisrecipeisenoughforoneloadofsambhar.Youcanmakeextraandstoreitinanairtightcontainer.

tspuriddal
5fenugreekseeds
tspcorianderseeds
4pinchturmeric
4pinchblackpepper
4pinchcinnamon
4pinchasafoetida

1. Dryroastallthespices.
2. Grindtogetheranduseorstore.
3. Chillicanbeaddedifrequired.

 Sprouted Fenugreek Pickle
Modachya Methiche Lonche

cupfenugreekseeds
2tspfennelseeds(dryroastandgrind)
2tspbrownmustardseeds(dryroastandgrind)
5pinchblacksalt
5pinchblackpepper
5pinchturmeric
1tspchilipowder
2tspjaggery/brownsugar
3tspoil
1tspsalt

1. Soakfenugreekseedsfor10hrs.
2. Removefromwater,putinjarandcoverwithacloth.
3. Leaveseedstosproutforaday.
4. Putsproutsonabedsheetandleavetodryforonedaysothatallthewaterisremoved.Keep
turningthesprouts.
5. Addallingredientstofenugreekexcepttheoilandjaggery.Putinajar.
6. Warmoilandaddtomixturewiththejaggery.Mixwell.
7. Leaveforoneweekthenreadytoeat.

 Tomato Chutney
Tomato Chutni
Thisisanotherpopularchutneywhichismoreofavegetabledishthanachutney.

5redtomatoescutinto1cmsizepieces
Salttotaste
34pinchcuminseeds
2pinchchillipowder
1pinchcinnamon
1pinchblackpepper
12tsproastedpeanutpowder
tspjaggery/brownsugar

1. Heattheoilthenaddthecumin.Fryforafewsecondsandthenaddthetomato.
2. Fryforafewminutesthenaddtherestofthespices.Cookfor5minutes.
3. Addthepeanutpowderandsugar.Cookonemoreminute.

*Canaddcoconutorcurryleavesetc

Sweets
 Banana Halva
Kela Shira

1cupsemolina
cupsugar
3ripebananasmashed
tspcardamompowder
2Tbspghee
2cupswaterormilk
Pinchsalt

1. Heatthegheeandroastthesemolinatillitturnsslightlybrown.
2. Mixinthebananasandaddthewater.Coverthelidandcookfortenminutesoruntilcooked.
3. Addsugarandsalt.
4. Addcardamompowder.

 Banana Sweet
Kela Pak

Thissweetisverymuchlikeaformofbananajam.Thisisnotaregularattheashrambutitisanice
simpledishtopreparewhenyouwantasweet.

1cupsugar
cupwater
8choppedbananas
1cupgratedcoconutfreshordried
Onehandfulofdriedfruitssuchassultanas/raisins
tspcardamompowder
Slicedpistachioandcashewpiecestogarnish

1. Inasaucepancombinethesugarwiththewater.Placeoveralowheatuntilitbubbles.
2. Addbananas,coconutanddriedfruit.
3. Cookoverlowheatuntilitboils.
4. Addcardamom,slicedpistachiosandcashewpieces.

 Bliss Balls
Anand Ladoos

1cupdatesfreshordried.Ifdriedyoumayneedtosoaktheminalittlewaterfirst.
cupwalnuts
2tspcocoapowder
tspvanillaessence
Coconutpowder/desiccatedcoconutforrolling

1. Chopthedatesandputtheminablender.Blendtoaverythickpaste.Alittlewatercanbe
addedifnecessary.
2. Grindthewalnutstoapowder.
3. Mixtogetherthewalnuts,dates,vanillaandcocoainabowl.
4. Kneadtogetherlightly.
5. Rollteaspoonfulsintoballsandrollincoconut.
6. Enjoy!

*Anykindofdriedfruitsandnutscanbeused.Somedriedfruitsmayneedtobesoaked.Cocoaandare
essencescanbeusedifdesired.Fruitjuicessuchasorangejuicecanalsobeusedbuttheballsshouldbe
eatenwithinafewdays.Someexamplesareapricotandcoconutballsorfig,raisinandcashewballs.Its
uptoyoutoexperiment.
 Chiick Pea SSquares
Mysorepak

1cupbesan(chickpea)fflourormun
ngflour
2cupsugar
2cupsgheeoroil(peanutisrecommmended)
1cupwater

1. Oilatray.SSetaside.
2. Mixbesanfflourandgh heetogetheer.
3. Putsugaraandwaterin napanandmelt.Addtthebesanm mixture.
4. Stirandcon ntinuemixingatmediu umheat.Co ontinuestirrringevenaffteritboils..
5. After510m minutes,itwillbecome ethickandthencrumb bly.
6. Putthemixxtureintotrray,pressingitdownso othatitiseevenlydistributed.
7. Cutintorecctangles,sq quares,ortrriangles.Leaavetocool..
8. Enjoy!
 Coconut & Nut Balls
Ladoos

cupdriedcoconut
cuproastedpeanutpowder
cupsweetenedcondensedmilk
1tspgoldensyrup(optional)
tspbutterorghee

1. Toastthecoconutinapanwithoutoiluntillightlybrown.Removefromheat.
2. Inapanaddthebutter,condensedmilkandsyrup.Heatuntilbubblingandslightlythicker.
3. Addthecoconutandpeanutpowder.
4. Continuecookingfor35minutesuntilitthickensalittleandstartstobrown.
5. Removefromheatandcool.
6. Whenthemixtureiscoolenoughtorollmakeballsandrollinextracoconut.

Makes15balls

*Anytypesofnutsorfruitscanbeusedtomaketheseballs.Alsopeanutbutterorothernutbutterscan
beadded.

Cracked Wheat with Sugar & Cardamom

Dalia Shira
cupcrackedwheat(dryroastuntilbrown)
1tspghee/oil/butter
1cupwater
Jaggery/brownsugartotaste
2pinchcardamompowder(orbasil)
Coconutmilk(grindcoconutorgetpremadecoconutmilk)

1. Inapanaddgheethenthecrackedwheat.Cookfor23minutes.
2. Addwaterandboil.Cook1015minutes(dependingonthesizeofthewheat)
3. Addjaggery,cardamompowderandcoconutmilk.Serve.

 Cracked Wheat with Sugar, Cardamom and Milk Dalia Kheer

3tspcrackedwheatorother(rice,poha,vermicelli,tapioca,sago,lotusseed,carrot)
1cupmilk
4tspsugar
4cashewschopped
1tspsultanas/raisins
4almondschopped
1tspghee

Optionalflavours:
Saffron56strandssoakedinhotwater
Pistachio45chopped
Rosepetalsorrosewater1tsp
Cardamonpowdertsp

1. Heatghee,addwheatandroast35minutesuntilbrown.
2. Addmilkandsimmerfor1520minutesuntilcooked.
3. Addsugaranddriedfruitsplusanyoftheoptionalflavours.

*Tocookthekheerfasterthewheatcanbecookedinwaterfirstandthenmilkcanbeadded.

 Fruit Salad
Phalachi Koshimbir
Fruitsofchoice:apple,chikoo,guava,banana,orange,pineapple,mango,cherry,papaya,grapes,and
soon.whateverisinseason
Sugar
Salt
Yogurt
Saffron
Cashewnuts,almondsoranyothernutsusewholeorcutintopieces
Assorteddryfruitsifdesiredsuchassultanas/raisins,apricot,dates.
Rosewater,orangeblossomwater12tspifdesired

1. Cutfruitsintobitesizepieces
2. Addyogurt,nuts,dryfruitsandsaffronifdesiredoryoucanjustleavethefruitsplain.
3. Addsugarandsalttotaste

*Therearesomanyvariationstofruitsaladsoitsuptoyourownpreferenceswhatyouwanttoadd.

Ifaddingdryfruitsofnutsyoumaywanttosoakthemfirstbeforeadding.
Ifusingsaffronputafewstrandsinto23tspboilingwaterandleavefor15minutes.Thenadd
thesaffronwatertothesalad.Itwillgiveagoldencolouranduniqueflavor.

 Noodles with Sugar, Milk, Cardamom & Coconut

Shevaya Kheer

2cupsvermicelliwheatnoodles
1cupmilk(optional)
4cupswater(3cupsifusingmilk)
1cupsugarortotaste
teaspooncardamompowder
cupcrushedcoconutfreshordried

1. Dryroastvermicelliandputintoboilingwater.
2. Addmilk,sugarandcoconut.
3. Boilitfor5minutesoruntilcooked.
4. Addcardamompowderandservehotorcold.

*Canaddanytypesofdriedfruitsorotherflavours.

 Semolina Halva
Shira

cupsemolina/rava(mediumsize)
3tspghee
cupmilk
5tspsugar
12tspsultanas/raisins
Almondsorothernuts(optional)
cupwater

1. Inapanaddgheeandimmediatelysemolina.
2. Roastslowlyuntilbrown.
3. Mixwaterandmilktogether.Addtosemolinawithdryfruitsandnutsandboil.
4. Whenliquidhasevaporatedaddsugar.Cookfor23minutesuntilliquidfromsugarhas
evaporated.

Variationinsteadofsemolinausewheatflourormungdalflour.
 S
Sesame BBalls
Til Ladooos

1/2cupsesaameseedsdryroastedandground(theseedsm maypopwheentheystartttobrown)
3/4cupcocoonutdryd
desiccated
1/2cuppeanutpowderroastthep peanutsandthengrind
1cupjaggerry/rawsugarr/brownsugaar

1. Meltsugarsslowlyinpan
nwith2tspoofwater
2. Addsesamee,coconutan ndpeanutpo owder.
3. Slowlymixo
onlowheatuuntilthemixxcanberolleedintoballs.
4. Whencooledslightlyrolllintoballsandleavetoccool.Becareefulthatyoudonotburn
nyour
hands.Theyywillhardenslightly.

M
Makes25ball s(1inchsizee)or50smalllones

Drinks
Basil, Mint & Ginger Tea
Tulsi, Pudina & Ale Chaha

1cupwater
5basilleaves
1cmgingerchopped
5mintleaves

1. Putallingredientsinwater
andboiltogetherfor23minutes.
2. Ifdesiredaddmilktothe
teaandbringtoboiloraddmilkseparately
attheend.
3. Strainandadd
sugar/honeyifdesired.

 Beetroot & Lemon Juice
Beet Limbu Sharbat
1beetroot
2tsplemonjuiceortotaste
Salttotaste
2tspsugarorjaggeryortotaste
1cupwaterortotasteasdilutedasrequired

1. Peelbeetrootandgrind.Addwaterandstir.
2. Strainandaddlemon,sugarandsalttotaste.

 Cinnamon & Clove Tea
Dalchini Lawang Chaha

1cupwater
1/4tspcinnamon
1clove

1. Mixallingredientswithwaterandboiltogetherforoneminute.
2. Strainandaddmilkifdesired,plusanysweetener.
 Date Drink
Khajur Sharbet

56datesfresh
ordried
1cupwater
Pinchofsalt
tspjaggery

1. Soakthedatesinwater
forafewhours.
2. Blendallingredients
togetherinamixer.
3. Servewarmorcold.

 Lemon Juice
Limbu Sharbet
1glasswater
2tsplemonjuiceortotaste
2tspsugarortotaste
Salttotasteoptional
Pinchcardamompowderoptional

1. Combineallingredientstogether.
2. Stillwellsothatthesugardissolves.
3. Strainifrequired.
 Lemon Grass Tea
Gavti Chaha

1cupswater
12lemongrassleaves
1inchgratedginger
1clove
1cmcinnamonstick(or1/4tsp
cinnamonpowder)
tspfennel
45leavesofbasil
Brownsugarorjaggeryifdesired

1. Addallingredientsinwater
andboiltogetherfor10minutes.
2. Duringthistimeyoucanadd
milkifdesiredorattheend.
3. Strainandserve.

 Passionfruit Juice
Chaitanya Phal Sharbat

1passionfruit
3tspsugarortotaste
1cupwater
Pinchsalt

1. Removethepulpfromthefruit
andplaceinabowl.
2. Addsugarandhalfthewater.
3. Useablendertomixthe
ingredientstogetherandtoseparatethe
pulpfromtheseeds.
4. Strainintoaglassandaddthe
remainingwater.Addmoresugarand/or
waterifrequired,plussalt.
 Pineapple Juice
Ananas Sharbat
cupgratedpineapple
1cupwatermoreorlessmaybeadded
Pinchofsalt
Brownsugar/honey/jaggerytotaste

1. Blendallingredientstogetherinablender.Oralternatelyputthepineapplethroughajuicerand
thenaddtheotheringredients,decreasingthewater.
2. Strainanddrinkifyouwantitcold.
3. Ifyouwantitwarmthenbringtoboilandserve.

*Variationaddahandfulofchoppedmintintotheblender.

Warmthepineapplejuiceandaddapinchofclovepowder,cinnamonpowderandgingerpowder.

Soya Coffee

1glassofwater
12tspsoyabeanpowder(totaste)
Sugar/honeyifdesired

*Otherflavorsareoptionaltoadd(mint,
lemongrass,cinnamon,clove,basil,ginger)

1. Dryroastsoyabeansfor1hour(very
slowly)inapanuntilbrownorroastintheoven.
2. Grindtoapowderthensieve.
3. Putwaterinapan,addsoyabean
powder.Addanyotheroptionalflavours.
4. Boilfor5minutesandstrain.
5. Canaddmilkinstead.Decreasewater.
Whenallteahasboiledaddmilk(1/2cupor
cup)andboil.Strain.
6. Sweetenifdesired.

 Yogamrut Tea
Yogamrut Chaha
This is a good alternative to tea and is very good for the heart and as a blood purifier.
Yogamrut powder is made up of Anantamol, Arjun and Ginger.

1/2cupwater
1/2cupmilk
1/2tspYogamrutpowdercanaddalittlelessormoredependingonpreference

1. Mixyogamrutpowderinwaterandmilk(ifyoudontwantmilkthenuse1cupofwater)and
bringtoboil.
2. Whenitboilsstrainandsweetenifdesired.

Miscellaneous
 The Basic Spice Mix
Therearesomebasicspicesthatareusedinmostdishes.Ifyouunderstandwhattheyarethen
itmakesiteasyforyoutomakevegetablesdishes,dalsandseasoningsforsalad.Itsuptoyou
toincreaseordecreasecertainspicesplusaddorremovethem.

Thegeneralamountofspicesyouwillusewillvary.Thisamountisfor500gmsofvegetables.

2tspoil
1tspmustardseeds
1tspcuminseeds
2pinchasafoetida
810curryleaves
1/2tspturmeric
1tspcorianderpowder
Pinchchillipowderoptional
2tspgratedginger

Thesearepopularingredientstoaddtowardsorattheend.
Freshcorianderleaves
Sugar/jaggery
Salt
Freshordriedcoconut
Roastedpeanutpowder

1. Heattheoilbutdontletitsmoke.
2. Addthemustardseeds.
3. Whentheypopaddthecuminseeds,thenasafoetida,curryleaves,turmeric,corianderpowder,
chillipowderandginger.Makesurethatthespicesdonotburn.
4. Nextaddvegetablesordaloraddthemixtosaladsorchutneys.

*Therearemanyotherspicesthatcanbeaddedsuchascinnamon,clove,aniseed,fennel,ajwain,
cuminpowderandsoon.

 Buttermilk
Tak
Buttermilkisverygoodtodrinkwithlunch.Ithelpstodigestthefood,decreaseheatinthebodyand
balanceacidity.

cupplainyoghurt
cupwaterormoreifathinnerconsistencyisdesired
Pinchofsaltorsugarifdesired

1. Mixyogurtwithwaterandblendwithawhiskorblender.Thenaddtheremainingwater.
2. Addsugarorsaltasdesired.

Spicybuttermilkaddsalt,sugarorgingerandcuminpowderandfreshchoppedcoriandertotaste.

MasalaButtermilkAdd1glassofbuttermilkand1/8tsptakmasala

BoondiButtermilk
1glassofbuttermilk
Boondi34tspormore
2pinchcuminpowder
2pinchblacksalt
tspgingerjuice
Corianderleaves(totaste)
Mintleaves(totaste)
2pinchwhitesalt
Sugar(totaste)

1Blendcorianderleavesandmintleavestoapaste.
2.Addallingredientstogetherandmixwell.

 Chick Pea Balls
Boondi

cupchickpeaflour/besanflour
1tspsemolina
1cupwater
Oil

1. Ifyoucanbuyboondiflourthenusecupofthisinsteadofchickpeaflourandsemolina.Mix
flour,semolina(ifusing)andwatertoasmoothbatter(nottoothickorthin)
2. Heatoil.
3. Useabigspoonwithholesinit.Putbatteronthespoonsoitdropsthrough.
4. Frytillcrispytextureanddrain.

TomakeBoondiRaitamixboondiwithyogurt,salt,sugarandcorianderleaves

 Fried Savoury Mung Cakes
Vada

cupmungoruriddal(uriddalisespeciallygoodfordahivada)
1tspcoconutpieces
5curryleaves(chopped)
24pinchsalt
1tspgratedginger
Oil

1. Covermungdalwithwaterandleavefor10hours.Strainandgrind.
2. Addcoconutpieces,curryleaves,gingerandsalttothegroundmungdalandmixtogether.
3. Heatoilandadd1Tbspvadamixture(IfyouhaveaVadamachineyoucanuseittomakedonut
shapes,ifnotthenjustfryspoonfuls)
4. Cookuntilbrownanddrain.Canalsocookuntillightlybrownedthendrain.Whenreadytoeat
fryasecondtimetomakethemmorebrownandcrispy.

DahiVadaPutthevadainwaterfor5minutes,immediatelyafterfrying.Thensqueezeoutthevadaso
theoilisremoved.Coverthevadawithblendedsmoothyogurt,thendatechutneyandcorianderleaves
togarnish.Addsomechatmasalaonthetoporcuminpowder,chillipowder,blacksaltordrymint
powder.Thesespicescanalsobeblendedwiththeyogurt.

SambharVadaEatthevadawithsambharandcoconutchutney.

Indian Pasta in Mung & Vegetable Curry

 Varan Phala

cupwheatflour
mungflourifnotavailableusechickpeaflouroronlywheatflour
2Tbspoilplus2tsp
tspsalt
mustardseeds
cuminseeds
2pinchasafoetida
67curryleaves
tspturmeric
tspcorianderpowder
2cupschoppedvegetablessuchaspumpkin,carrot,potatoetc
2handfulsmungdal
4cupswater
2tspjaggery/brownsugar
Tbsptamarindoronechoppedtomato
Salttotaste
Coconutgrated
Corianderleaves

1. Tomakethedoughmixturemixwheatflourandmungflourtogetherplussalt.Add2Tbspofoil.
Addwaterandkneaduntilcontentsbecomemediumsoft.
2. Separateahandfulofdough,rollitthinlyandcutintosquares.
3. Tomakethelentilandvegetablemixtureheat2tspoilthenaddmustardseeds.Whentheypop
addcuminseeds,asafoetidaandcurryleaves.Thenaddturmericandcorianderpowder.
4. Addchoppedvegetables,mungdalthenthewater(mayneedtoaddmorewaterlater).Cookthe
mungdalandvegetablesuntilalmostfullycooked.
5. Addjaggery,tamarindortomatoandsalt.Cookforafewmoreminutes.Oncethecurrystartsto
boil,addslicesofdoughandcontinuecookingtilleverythingiscookedthedough,mungand
vegetables.
6. Addfreshordrygratedcoconutandcorianderleaves.
 Papad /Pappadum

Papadismadefromdoughthatisrolledoutanddried.Itisquitealongprocessandismucheasierand
quickertobuythepapadfromashopandthencookit.Therearemanydifferenttypesofpapad.They
canbemadefromdals,mostcommonlyuriddal,orfrompotato,grainssuchasmillet,tapiocaandso
on.Theymayhavespicesormaybeplain.Somepapadarebestfriedwhilstothersarebestroasted.Any
oilcanbeusedtofrypapad.Ifroastingapapadyoucanroastitontopoftheflamebymovingthe
papadquicklyfrontandback.Itcanalsobeplacedunderahotgrill.Papadisbestservedimmediately
butcanbekeptinanairtightcontainerforsometime.
 Savoury Pancakes
Dhirad
Similartodosabutwithdifferenttypesofgrains.

1cupflouranytypesuchasrice,wheat,millet,mung,chickpeaetc.Usemorericeflour(1/2)to
preventsticking.
Salttotaste
Corianderleavesorcurryleavestotaste
tspcuminpowder
tspcorianderpowder
cupgratedvegetablescarrot,potato,caulifloweretc
tspgratedginger
1cupwater

1. Mixallingredientstogether.
2. Addwaterandmixtoasmoothbatter.Addmorewaterifnecessary.
3. Heatthepanandaddoil.Spreadtheoiloverthepan.
4. Takealadlefulofbatterandpouritontothepan.Make3or4pancakesatatime.
5. Turnafter12minutesoruntilbrowned.Cookontheothersidetillbrown.Removefromheat.
6. Everytimeanotherbatchismadecoverthepanwithoilagainforthenextround.

Thisiseasytocook,eatandmanygrainsareinside.Fasttocook

 Steamed Rice &Dal Cakes
Idli

Idlicanbeeatenasbreakfastoraslunchasisbestwithmixedvegetablesambharandcoconutchutney.

1cupBlackgramdal/uriddal
1cupgroundrice
Waterenoughtosoaktheingredients
Salttotaste

1. Soaktheuriddalinwaterfor3hoursorovernightthenstrainandgrindtoapasteinablenderor
foodprocessor.
2. Meanwhile,separatelysoakthegroundriceforthesametime.Grindtoapaste.
3. Addthesetwotogetherandstirwell.
4. Letthismixturestandovernightorfor67hrs.Itwillstarttobubbleandferment.
5. Thenaddsalt,finelychoppedvegetablesifdesiredsuchastomato,carrotandgreenpepperandstir.
6. SpoonintoIdlysteamertraysandsteamfor20minutes.

*YoucangetidlisteamertraysfromIndianfoodstores.Ifyoucantfindthemyoumaybeabletouseother
metalmoulds.

 Yogurt/ Curd
Dahi

1litremilk
1spoonplainyogurtoryogurtfromapreviousbatchfortheculturetomakeanewbatch

1. Intheeveningmixafewdropsofcurdintowarmmilk(bodytemperature)
2. Stiritwithaspoon50times.
3. LetstandinawarmplaceovernightifyouliveinacoldcountryifyouareinIndiathenroom
temperature.
4. Itwillbereadytoeatthenextmorning.

 Menu Suggestions - Thesearejustsomesuggestions,youmayhavechapattiandriceorchoose
justone,itisuptoyoutopickandchoose.Therearenorules!Happycooking!

SteamedRice&DalCakes CarrotParathas MixedGrain&BeanBread

MixedVegetable&LentilCurry Buttermilk&ChickPeaSoup CarrotSoup
CoconutChutney TomatoRice MungBeanCurry
Rice RicewithChickPeas&Spices
PotatoParathas Mung&WhiteGourdCurry, MixedGrainPancakes
WholeMungSoup Chapatti Potato,Cauliflower&Tomato
DryCoconut&PeanutChutney Cucumber,tomato&cabbage Curry
CuminRice salad CoconutChutney
Rice Rice
TomatoCurry(withliquid) SavouryPancakes TomatoSoup
Chapatti MixedVegetable&LentilCurry CauliflowerCurry
Cucumber&PeanutSalad CoconutChutney Cucumber&YogurtSalad
Rice Rice CarrotRice
WholeMungBeanCurry CabbageParatha IndianPastainMung&Vegetable
VegetableRice BlackEyeBeanCurry Curry
Tomato&PeanutSalad RadishSalad PotatoRice
Rice Cucumber,Tomato,Cabbageand
SproutedBeanSalad
WholeMungBeanCurry MungRicewithVegetables MixedDalSoup
Pumpkin&YogurtSalad PumpkinSoup FenugreekLeaforSpinach
WhitePumpkinSoup Papad Paratha
Rice Beetroot&TomatoSalad
PumpkinCurry PotatoCurry ChickPeaCurry
WhitePumpkinSoup CarrotSoup CauliflowerRice
CabbageRice CauliflowerRice Spinach,Tomato&FenugreekLeaf
Chapatti Chapatti Salad
ScrambledChickPea Friedbread MixedVegetableParatha
MilletBread PumpkinSoup MungDalSoup
Cucumber&Peanutsalad RicewithChickPeas&Spices Salad
BeetrootSoup KidneyBeanCurry Mung&RidgedGourdCurry
OkraCurry Radishsalad Chapatti
Chapatti Chapatti Tomato&PeanutSalad
Carrot&PomegranateSalad Rice Rice
SproutedBeanCurry SplitMungCurry SweetChapatti
Cabbage&PomegranateSalad Friedbread PotatoCurry
Chapatti CabbageCurry FiveHealthyIngredientsChutney
Rawpumpkinsalad MixedDalSoup
FriedSavouryMungCakes CarrotCurry FriedSavouryMungCakes
MixedVegetable&LentilCurry Cucumber&Yogurtsalad Yogurt
CoconutChutney VegetableRice DateChutney
ChatMasala
Cauliflower&PotatoCurry TomatoSoup WhitePumpkinCurry
Tomato&PeanutSalad Stirfryvegetables Cucumber,Tomato&YogurtSalad
Chapatti Rice PotatoRice
TomatoChutney MixedGrain&BeanBread Pumpkin&SproutedBeanCurry
MixedGrain&BeanBread Date&TamarindChutney WholeMungSoup
Carrot&PomegranateSalad WhitePumpkinCurry CarrotRice