Ayurvedic Cookbook

Collection of Traditional and Creative Recipes for

Home Cook
Table of Contents

Introduction
Rice and bean recipes
Beans recipes
Recipes with milk
Soy recipes
Recipes with oils
Nuts and dried fruits
Curry Recipes
Desserts
Drinks
Conclusion
Introduction

I want to thank you and congratulate you for downloading the book,
Ayurveda.
This book contains recipes for simple meals that can give therapeutic
effects, which are part of the daily diet of many people living by the rules of
Ayurveda, now not only in India, but also far beyond its borders: the
Americas, Europe, Asia, and Australia.
Ayurveda is a 5,000 year old system of natural healing that has its origins in
the Vedic culture of India. The primary goal of Ayurvedic medicine is to
promote good health rather than fight disease.
It is based on the belief that health and wellness depend on a delicate
balance between the mind, body, and spirit.
According to the knowledge of Ayurveda, the three Ayurvedic body types,
or doshas, are Vata, Pitta, and Kapha.
In nature, water, fire, and air always communicate with each other. The
same process is in the human body. Thus, different combinations of the
three doshas determines individual characteristics of each personality.
Imbalance of the three doshas is the main cause of any disease.
People awarded with a perfectly balanced constitution by nature usually
have a gifted inner sense of harmony, good health, and excellent digestion.
However, most people dominate one or two doshas, and to achieve a
balance, they need to maintain a healthy lifestyle and eat right.
Ayurveda is a perfect complement to the live food lifestyle and cuisine.
To get you started, here are some delicious Ayurvedic recipes to inspire
you. Thanks again for downloading this book, I hope you enjoy it!
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 Rice and bean recipes

Rice with saffron

It has antioxidant properties.
For 3-4 servings.
Ingredients:
1 tbsp. sunflower oil
1/8 tsp. saffron
1 tsp. cumin seeds
250 g basmati* rice
700 ml water
1/2 tsp. sea salt
1 medium onion, finely chopped
1 medium carrot, finely chopped
fresh coriander leaves, chopped
Directions:
Wash the rice. Heat a deep frying pan (or pan with non-stick bottom) on high
heat. Pour olive oil, and when it is warms, add the saffron and cumin. Fry
spices for 2-3 minutes until you feel their fragrance. Add the finely chopped
onion and carrots and fry them in spices until golden brown. Then add the
rice to the pan and salt. Pour the water. When the water comes to a boil,
cover the pan with a lid and reduce heat to low. Cook the rice for about 15
minutes.
Cooking time: 30 minutes
* The word "Basmati" in Hindi means "fragrant". This sort of rice is
recognized worldwide as the king of rice. It has a pleasant aroma and taste.
The ability to cook white rice in India is usually judged on the skill of the
cook.
Pulao
Risotto with peas
For 4-5 servings.
Ingredients:
200 g basmati rice or brown rice
30 g of olive oil
600 ml water
1 tbsp. sunflower oil
200 grams of green peas
30 grams of green bell pepper, chopped
10 g of crushed cashews or pumpkin seeds
1/2 tsp. sea salt
Directions:
In a small pan with non-stick bottom, heat the olive oil. Add the rice and stir
it over low heat for 3 minutes. When the rice is quite greasy, add water.
Basmati is cooked about 15 min and the brown rice for 35 to 45 minutes.
When the rice is ready, let it cool. Heat the sunflower oil in a frying pan.
Add green peas, peppers, slightly cook them, then sprinkle in the cooled
rice. Mix all the ingredients. Salt rice and sprinkle with finely chopped
coriander.
Cooking time: 30 minutes with basmati rice, 1 hour with brown rice.
Kichadi
For the spleen and pancreas.
For 4-5 servings.
Ingredients:
1 tsp. sunflower oil
1/4 tsp. black mustard seeds
1/4 tsp. cumin seeds
1/2 tsp. turmeric
3/4 tsp. sea salt
1/3 tsp. curry powder
1 tsp. grated fresh ginger root
100 g of mung bean
200 g basmati rice
1/2 onion, chopped
1 sliced carrot
2 tbsp. fresh or frozen peas
3 cups water
2 tbsp. finely chopped coriander leaves
Directions:
Heat the oil in a medium sized frying pan, and add the black seeds mustard
and cumin. Roast seeds as long as they do not begin to burst, then add the
turmeric, onion, salt, curry, and ginger. Mix everything well and fry the
onion until it is soft. Put the well-washed rice and beans together, mix all
ingredients well. Add water, cover, and leave to cook over medium heat for
an hour. Put the peas and carrots and cook for another 15 minutes. Sprinkle
dish with chopped coriander leaves to improve digestion.
Cooking time: 1.5 hours
 Beans recipes

Lentil with yogurt

To improve vitality.
For 4-5 servings.
Ingredients:
150 g of dry black lentils
2 medium tomatoes, peeled and chopped in a blender
600 ml water
1/3 tsp. sea salt
1 tsp. ground cumin
1/8 tsp. asafoetida
1 clove garlic, crushed
1 tbsp brown rice broth
unsweetened natural yoghurt
Directions:
Boil water in a pan. Rinse the lentils and boil it in water, along with
asafoetida, over medium heat for 25-30 minutes. Remove the skin from the
tomatoes, chop them in a blender, and pour the sauce in the pan. Then add
salt, cumin, garlic, and broth of rice (the water in which rice was cooked,
strained through a sieve). Cook the dish for another 20 minutes. Serve, pre-
watering yogurt combined with Indian flat bread, steamed vegetables, and
rice.
Cooking time: 1 hour
Tridosha
Energy for life balance.
For 4-5 servings.
Ingredients:
150g shelled or whole mung beans
6 cups water
1 tbsp. sunflower oil
1/2 tsp. mustard seeds
1/2 tsp. turmeric
1/8 tsp. asafoetida
1/5 tsp. sea salt
1 tsp. brown rice broth
1/2 tsp. lime or lemon juice
1 tsp. coriander powder
1/2 tsp. cinnamon
1/4 tsp. mild curry powder
1/4 green chopped hot pepper
1 clove garlic, chopped
Directions:
Soak mung beans for 2 hours, then drain the water (soaking the beans is
necessary to avoid bloating). In a large skillet, heat the butter and add
mustard seeds. When they begin to click, add turmeric, asafoetida, and mung
beans. Pour the water and broth of brown rice (the water in which rice is
cooked and strained through a sieve). Stir well and add the lemon juice. Add
coriander powder, cinnamon, curry, salt, hot pepper, and garlic. Cover the
dish and cook for half an hour, if the beans are shelled, and 1 hour if beans
are whole.
Cooking time: 40 minutes (plus 2 hours soak) for shelled beans, 1 hour 15
minutes (plus 2 hours soaking) for whole beans.
 Recipes with milk

Cucumber Wrighta
Cooling salad.
For 4 servings.
Ingredients:
1 cup fresh yogurt
2 small cucumber, peeled and finely chopped
1 tbsp. chives, finely chopped
1/4 tsp. of dry ginger powder
1/4 tsp. black pepper
1/8 tsp. cinnamon powder
2 tbsp. finely chopped coriander leaves
sea salt
Directions:
Mix all ingredients in a bowl. Add salt. Sprinkle with finely chopped
coriander. Cucumber Wrighta goes well with curry.
Cooking time: 15 minutes
Ras Malai
Balls with cream sauce.
For 3-4 balls.
Ingredients:
275 g Paneer
300 g sugar
2 tsp. crushed pistachios
2 tsp. crushed almonds
600ml milk
4 tbsp. heavy cream
3-4 drops almond essence
600 ml water
Directions:
Roll Paneer smooth balls. Make a well in the center of each one and fill it
with crushed nuts. Cover the hole with Paneer and then roll the balls. Boil
the milk on high heat, stirring occasionally, until the quantity is reduced one-
third. Pour the cream, add 75 grams of sugar and milk, and bring to a boil.
Remove the pan with milk from heat. Mix the water with the remaining
sugar in another saucepan. Boil for 15 minutes, then add another glass of
water. Reduce the heat and put balls Paneer in syrup. Cover the pan with a
lid and cook them over low heat. After 10 minutes, remove the lid and cook
another 10 minutes. Remove the pan from the heat, remove the balls from
the syrup, and transfer to a creamy sauce. Sprinkle almond essence.
Cooking time: 50 minutes
Palak Paneer
Indian cheese with spinach.
For 4-5 servings.
Ingredients:
100 g Paneer
90 g fresh or frozen spinach
1 head of onions
30 g cream
1/2 tsp. black pepper
1/2 tsp. cumin
sea salt
1 tbsp. sunflower oil
1 clove garlic
A piece of peeled ginger root the size of 3x3 cm
1/3 tsp. spices "garam masala"
Directions:
Finely chop the onion. Chop peeled garlic and ginger root in a blender. Then
grind fresh spinach (warm up frozen spinach and squeeze out) in a blender.
Heat the pan, pour the vegetable oil over medium heat, and fry the chopped
onion, garlic, and ginger until golden brown. Add salt, pepper, cumin,
"garam masala", spinach, cream, and a little (1/6 cup) of cold boiled water.
Allow the contents of the pan to boil, then reduce heat and, stirring
constantly, cook the sauce on medium heat for 5-7 minutes. When the sauce
is ready, add the pieces of Paneer, stir, cover, and cook for another 2
minutes.
Cooking time: 40 minutes
 Soy recipes

Sauce tofu
Improves kidneys.
For 4-5 servings.
Ingredients:
500 g of tofu, pressed, preheated, and steamed at high temperature
(5 minutes)
1 bunch fresh chopped basil
2 tbsp. olive oil
1-2 garlic cloves, minced
1 tbsp. miso barley or spicy white miso (soybean paste)
2 tbsp. sesame tahini paste
3 tbsp. boiling water
Directions:
Steam the tofu and cut into 4 pieces. Beat basil and oil in a blender at low
speed. Add miso, tahini, tofu, garlic, and water and chop all ingredients until
smooth. If processed too long, you can spoil the delicate aroma of basil. To
save it, you can grind basil with oil in a mortar separately, then grind the
remaining ingredients until smooth.
Cooking time: 15-20 minutes
Tofu with mushrooms and soy sauce
For 4-5 servings.
Ingredients:
500 grams tofu
1 kg mushrooms
3 tomatoes, peeled
1/2 onion, chopped
2 garlic cloves, crushed
100 ml water
1 tbsp. flour or chick-pea flour
1 tbsp. sunflower oil
1/4 tsp. cumin seeds
1/2 tsp. turmeric
1 tsp. soy sauce
1/5 tsp. coriander powder
1/3 tsp. spices "garam masala"
Directions:
Chop the onion. Chop the peeled tomatoes in a blender to a paste. Wash the
mushrooms and slice into small pieces. Pour the oil in a well-heated pan
with non-stick bottom and add the cumin, turmeric, coriander, and "garam
masala". When the spices darken, add the onions. Stir until it acquires a
golden color, then add the mushrooms, water, and soy sauce, which will give
the dish a delicious taste. Simmer mushrooms with onions and spices for 30
minutes under the lid. When the mushrooms are soft, add the tomatoes,
garlic, and flour. After 15 minutes, sprinkle the finished dish with finely
sliced tofu. Mix all ingredients well and cover the pan for another 10
minutes
Cooking time: 40-50 minutes
 Recipes with oils

Carrot salad
Winter recipe.
For 3-4 servings.
Ingredients:
500g grated carrots
1 tbsp. sesame oil
1 tbsp. cashew nuts, roasted and chopped
0.5 tsp. mustard seeds
sea salt
1 tbsp. raisins
Directions:
Grate the carrots on a fine grater. Toast nuts on a dry frying pan, and when
they become golden brown, pour them into the bowl with carrots. In another
pan, heat the sesame oil. Fry mustard seeds in hot oil. When they begin to
burst with a bang, turn off the heat and immediately pour boiling oil with the
seeds to the salad. Add salt and mix well. Garnish salad with raisins. This
recipe is a warm winter salad that has a warming effect. In the summer, you
can cook it with normal sunflower oil, and no mustard seeds.
Cooking time: 10-15 minutes
Salad with ginger and mustard oil
For 4-5 servings.
Ingredients:
5 medium tomatoes
2 yellow peppers
3 cucumber
A small piece of fresh ginger, grated on a fine grater
1-2 tbsp. of mustard oil
Sea salt
1/5 tsp. black pepper
1/3 tsp. paprika powder (red pepper)
Directions:
Wash cucumbers, tomatoes, and peppers and cut them into cubes. Grate the
fresh ginger root on a fine grater. Place the chopped vegetables in a large
bowl, and sprinkle them with salt and black pepper, paprika, and ginger.
Pour the mustard oil over the salad before serving.
Cooking time: 10 minutes
 Nuts and dried fruits

Salted cashews
Lower cholesterol.
Ingredients:
 200 grams raw cashews
1 tsp. sea salt
1 tsp. coriander powder
1/2 tsp. red pepper
Directions:
Glowing in the fire pan. Pour in cashews. Stirring intensively, roast nuts as
long as they are not gold. Transfer the cashews in a bowl, sprinkle them with
salt, coriander, and red pepper. Mix all the ingredients.
Glowing in the fire pan.
Roast the cashew nuts, stirring continuously, until golden brown.
Transfer the cashews to a bowl.
Mix salt, coriander, and red pepper in a small bowl.
Sprinkle over the warm cashews and toss to coat well.
Cooking time: 5 minutes
Balls of prunes
With black pepper and cinnamon
For 4-5 servings.
Ingredients:

400 g finely chopped prunes

1 cup freshly squeezed apple juice
1/3 cup water
1/3 tsp. cinnamon
1/2 tsp. black pepper
1 tbsp. chick-pea flour
1/2 tsp. sea salt
1 tbsp. ghee
1 tbsp. water
Directions:
Prepare fresh apple juice. Preheat oven to 350° C (662° F). Start cooking
prunes, fruit juice, water, and black pepper in a saucepan and cook it in half
an hour. Mix flour, salt, and ghee in a medium bowl until it becomes a
crumbly dough. Grease a baking tray with sunflower oil, put the dough on it,
and sprinkle with cinnamon and bake for no more than 15 minutes: the cake
should get crumbly. When the dough is baked, crumble it into a bowl with
pasta prunes, mix well and roll balls.
When the dough is baked, crumble it into a bowl. Mix all ingredients,
combine well, then shape into balls.
Cooking time: 40-50 minutes
 Curry Recipes

Pumpkin Curry
For 4-5 servings.
Ingredients:
 1 kg pumpkin
2 tbsp. vegetable oil
3 large tomatoes, peeled
1 clove garlic, minced
1/4 tsp. mustard seeds
1/4 tsp. cumin seeds
1/2 tsp. turmeric
3/4 tsp. sea salt
1/2 tsp. black pepper powder
1 chili pod (for Kapha)
Directions:
Heat the oil in a medium size pan, add mustard seeds and black cumin. Add
the peeled tomatoes in a blender and mix until smooth.
Cut the pumpkin into medium-sized pieces and fry in oil with spices for 3
minutes Add the smooth tomatoes and garlic. Season with salt, and sprinkle
with black pepper and turmeric. Mix all the ingredients. Let pumpkin
simmer in spices. Before serving, the dish can be decorated with chopped
coriander and chili peppers, cut in half.
Cooking time: 40-50 minutes.
Alu Mumbai Potato Curry
For 4-5 servings.
Ingredients:
2 large potatoes
1 bell pepper
1 large onion
50 g green peas, fresh or frozen
1/4 tsp. Asafoetida (hing)
1 tsp. red pepper
1/2 tsp. mustard seeds
1/2 tsp. turmeric
1 tbsp. l. ghee
Sea salt to taste
Directions:
Finely chop the onion and bell pepper, and cut potatoes into medium-sized
cubes. Heat the ghee in a pan and add the mustard seeds. Wait until the seeds
start to burst, and add asafoetida, red pepper, turmeric, and salt. When spices
are toasted, put the onion, bell pepper, and potatoes. Thoroughly stir all the
ingredients until pepper, onions, and potatoes are well coated with spices.
Roast the vegetables, in an uncovered pan, as long as they do not darken and
become soft. At the end, add green peas, sprinkle the dish with finely
chopped coriander leaves, and cover with a lid for 2-3 minutes, until peas
become soft.
Cooking time: 40 minutes.
Okra Curry
For 4-5 servings.
Ingredients:
500 g okra (fresh or frozen)
2 tbsp. sunflower oil
1/4 tsp. cumin seeds
3/4 tsp. sea salt
1/2 tsp. curry powder
1 tsp. grated fresh ginger (for Kapha)
1 onion, chopped
1 large bell pepper, sliced into strips
1 tsp. fresh lime juice
Directions:
Slice the okra and cut pepper into strips. Preheat the pan, then add in the oil
and add cumin, curry powder, and salt to the hot oil. Add the onions to the
fried spices. Then onion become brown, add the okra and bell pepper. Braise
for 5 minutes on low heat. Season with salt, add the grated ginger and lime
juice. Mix all the vegetables. Braise okra for 20 minutes, stirring
occasionally.
Cooking time: 40 minutes.
 Desserts

Sesame balls with honey

For 4-5 servings.
Ingredients:
 200g dried sesame seeds
50 g honey
2 tbsp. raw sunflower seeds
2 tbsp. tahini or sesame oil
30 g roasted wheat germ
1/8 tsp. sea salt
30 g crushed coconut (unsweetened)
1 tsp. vanilla extract
Directions:
In a food processor (blender), grind sunflower seeds.
Mix all ingredients in a bowl into a dense and slightly crumbly dough. Roll
the balls and roll them in the sesame seeds. Pour natural honey over the balls
and serve tea.
Cooking time: 40-50 minutes
Gulab Jamun - Balls in Cane Syrup
This dish greatly increases Kapha.
6-8 balls.
Ingredients:
150 g milk powder
1/2 cup flour
1/4 tsp. soda
100 ml fresh milk
1 tsp. ghee
4 tbsp. sunflower oil for frying
200 ml water + 250 g cane sugar
1/4 tsp. crushed cardamom
Directions:
Mix together milk, flour, baking soda, and cardamom in mixing bowl and
add ghee. Heat the milk. Slowly pouring the mixture into warm milk, knead
the dense dough. Make smooth, small balls from the dough. Heat the oil on
very low heat. Put the balls into the oil and cook 25 minutes, until they are
brown (and their volume is expected to grow about twice). To make the
syrup, boil water and add sugar, stirring until it dissolves. Remove the balls
from the oil and drain them in a colander so that the oil is gone. Put balls in
syrup; they must soak not less than an hour.

Cooking time: 1.5 hours.

Carrot Halwa
For 4-5 servings.
Ingredients:
500 g young carrots
1.5 liters milk
200 g sugar cane (honey for kapha)
50 g peeled almonds, ground
50 g raw almonds
2 tbsp. ghee
Pinch of ground saffron
1 cinnamon stick
1/2 tsp. ground cardamom
Directions:
Grind peeled almonds in a blender. Grate carrots on fine grater. Pour 1/2 cup
water into the pan with a thick bottom. Add the carrots to boiling water and
cook it on medium heat for 5-7 minutes, stirring vigorously. Then pour the
milk, add cinnamon, and cook over lowest heat, stirring occasionally, until
the carrots will not be a thick consistency. When the mixture has started
thickening, add sugar and ghee, cook for 3-4 minutes. Add saffron and
cardamom, stir, and remove from heat. Cool slightly. Add the ground nuts
and mix until well combined.
For Kapha, sugar in this recipe should be replaced with honey.
Cooking time: 1.5 hours.
 Drinks

Mint tea
Calming effect
For 3-4 servings:
Ingredients:
1 bunch fresh mint
400 ml boiling water
400 ml cold water
2 tsp. honey
Directions:
Place the mint in the teapot or other heat-resistant bowl and pour boiling
water. Cover the teapot with a lid and leave for 20 minutes, let the drink
steep. Then pour the tea into a jug, add honey, and stir. Pour cold water.
Peppermint tea has a cooling effect on the nervous system.

Ginger tea
For 4 servings.
Ingredients:
1 L water
2.5 cm of fresh peeled ginger
Honey (optional)
Lemon (optional)
Directions:
Boil water in a pot and add the grated ginger. Reduce temperature and
simmer 10-45 minutes, depending on how strong you want to make a ginger
infusion. Strain the drink and add the honey and lemon juice.
This tea is good to drink in wet, cold weather.

Spiced tea
For 2 servings.
Ingredients:
 400 ml water
1 tsp. coriander seeds
1 tsp. fennel seeds
1 tsp. cumin seeds
Directions:
Boil water in a pot. Grind all the seeds in a coffee grinder and add the spicy
powder in boiling water. Boil spices in water for 5 minutes.
This tea is recommended to drink after every meal, because it improves the
digestion. Also it helps digest food after a heavy meal.
Lassi
For 1 serving.
Ingredients:
1/2 cup paneer
1/2 cup yogurt
3/4 cup water
1 tsp. cumin powder
1 tbsp. honey or 3 large dates (pitted)
1/2 tsp. lemon juice
Directions:
In a blender, whip paneer, yoghurt, and water. Add the remaining ingredients
and beat again.
Serve cooled to room temperature.
Conclusion
In my humble opinion though, the greatest value of Ayurveda is assisting us
to prepare healthy meals, enabling us to eat and live right.
Finally, if you enjoyed this book, then I’d like to ask you for a favor, would
you be kind enough to leave a review for this book on Amazon? It’d be
greatly appreciated!
Thank you and good luck!