Sattvic Food Recipes for Lunch

Sattvic Food Recipes for Lunch

LUNCH
Our digestive power is the highest during noon and hence, we recommend that you eat you eat your grain meal (heaviest meal of the day) during this time. On the following pages, there are grain recipes that you may have for lunch. Please remember the points below –

• Eat only one type of grain at a time. Do not mix more than one grain in the same meal. So no chapati with rice, no rice with cheelas, no daliya with quinoa.
• Eat less grain & more vegetable. If you eat one bowl of grain, eat 3 bowls of vegetable.
• After your lunch, take rest for 20 minutes, so that your energy gets fully diverted to digesting your food.
• If you wish you can also eat your grain meal for dinner and soup/salad meal for lunch.

COMPOSITE CHAPATI

INGREDIENTS

• 50% wheat flour
• 50% any seasonal vegetable (such as cucumber, bottle gourd, beetroot, carrot, spinach, fenugreek (methi) leaves, coriander, pumpkin, ridge gourd (tori), ash gourd).

METHOD

STEP 1 Take one cup of any seasonal vegetable (grated) & one cup of wheat flour.

STEP 2 Combine them together. Use water if required. Make a dough & divide it into balls. Dip the balls in flour and flatten them.

STEP 3 Roll the balls with a rolling pin.

STEP 4 Heat a clay tawa on low heat and cook the chapati on it. Do not use oil or ghee.

SATVIC SABZI

METHOD

1. Take any 1 or 2 seasonal vegetables. Soak in water for about 2 hours to reduce the impact of chemicals in the vegetables.

2. Peel & chop the vegetables. Add to a clay pot along with some water. Close the lid and let them cook in water until soft.

3. Meanwhile, prepare the gravy. Blend together tomatoes, coconut, salt, chili, cumin and ginger until smooth.

4. Combine gravy with boiled vegetables. Close the lid, switch off the stove & let the gravy cook through the steam inside the pot for 10 minutes. Top with coriander & serve.

Note Do not re-heat sabzi after adding gravy. Coconut & tomatoes should never be cooked directly on the flame.

SATVIC KHICHADI

The commonly made khichadi with lots of daal, rice, spices and oil is difficult to digest if you’re living a sedentary lifestyle. It has few vegetables and lots of grains which makes is heavy. In Satvic khichadi, if we use 1 cup of rice, we use four times more vegetables. Why? Because adding a sufficiency of vegetables to the grain makes the grain easier to digest.

INGREDIENTS
SERVES 3

• 1 cup soaked brown rice
• 6 cups water
• 1 cup finely chopped green beans
• 1 cup grated carrot
• 1 cup grated bottle guard
• 1 teaspoon turmeric powder
• 1 cup finely chopped spinach
• 2 small green chillies, finely crushed
• 1 cup chopped tomato
• ½ cup coconut kernel, sliced and then blended in a blender
• 2 teaspoons rock salt
• ½ cup chopped coriander

Green Chutney

PRE-PREPARATION
Soak brown rice in water for about 3 hours.

PREPARATION METHOD

• In a pot, place the brown rice along with 6 cups of water. Let it cook on a low flame till it turns soft (about 45 minutes). Keep stirring in between.
• Add the beans, carrots, bottle guard and turmeric and cook for another 15 minutes. Add more water if required.
• Add the spinach and green chillies. Stir well and cook for another 5 minutes.
• Turn off the stove. Add the tomatoes, coconut and salt. Keep the pot covered for 5 minutes.
• Top with coriander and serve with green chutney.

SATVIC DALIYA

The Satvic Daliya uses less grain and more vegetables. The ratio is 1:3 (1 cup grain to 3 cups vegetables). Why? Because grains are hard to digest. Our body has to spend a lot of time processing grains (about 18 hours). But when combined with vegetables, less grain goes inside the body, so it can spend less time digesting and more time healing itself.

INGREDIENTS
SERVES 2-3

• 1 cup broken wheat porridge (daliya)
• 1½ teaspoons cumin seeds
• 1 cup green beans, finely chopped
• 1 cup carrots, finely chopped
• 1 cup green peas
• 2 small green chilies, very finely crushed
• 4 cups water
• 2 teaspoons rock salt
• Handful fresh coriander

Green Chutney

PREPARATION METHOD

• Roast the broken wheat porridge lightly in a pan till it turns light brown. Then, take it out in a bowl.
• Take another pan. Heat it on a medium flame. Add the cumin seeds and roast till they are dark brown. Add the beans, carrots and peas and stir well. Add the finely crushed green chilies and stir again.
• Add 4 cups of water to the pan and let it come to a boil. Then, add the roasted porridge to the pan. Cover the pan and keep the stove on a medium flame till the porridge absorbs all the water.
• Once everything is cooked, turn off the stove. Add rock salt and keep it covered for 5 minutes.
• Garnish with generous amounts of fresh coriander and enjoy with green chutney. Eat within 3-4 hours of preparing it.

SPINACH CHEELA

In Satvic Cheela, instead of using only lentils, we use 50% lentils and 50% spinach. Why? because lentils are difficult to digest for people living a sedentary lifestyle. Unless you’re an athlete or a child in the growing stage, you should eat lentils sparingly.

INGREDIENTS
MAKES 8-10 CHEELAS

For the Cheelas

• 1 cup green split moong daal
• 1 teaspoon rock salt
• 1 small green chili, chopped
• 2 cups spinach puree*

For the Filling

• 4 carrots, thickly grated and lightly steamed
• 4 tomatoes, chopped finely
• ½ cup grated coconut
• ½ cup coriander, chopped
• 1 teaspoon rock salt

Green Chutney

• 2 ½ cups of chopped spinach, when blended, gives 2 cups of spinach puree.

PRE-PREPARATION
Soak moong daal in water for about 3 hours.

PREPARATION METHOD
1. Combine the soaked moong daal, salt and chili in a blender and blend until smooth. Transfer the mixture to a bowl. Add the spinach puree to the mixture and stir well.

2. Heat an iron pan (tava), sprinkle a little water on it and wipe it off gently using a muslin cloth. Pour a ladle full of the batter on it and spread it in a circular motion to make a thin circle. Cook on a medium flame till it turns brownish-green.

3. To prepare the filling, simply combine the lightly steamed carrots, tomatoes, coconut, coriander, microgreens and salt. Fill your cheelas with this filling, and serve immediately with green chutney.

MOONG BOWL

A refreshing bowl which is fully raw. No ingredient in this recipe has been heated or cooked, thus preserving ail the nutrition in the ingredients. It’s easy to make and hence a great option when you don’t have much time to cook.

INGREDIENTS
SERVES 3

• ½ cup split moong daal with skin
• 1 ½ cup finely chopped fresh fenugreek (methi) leaves
• 1 cup finely chopped coriander
• 1 ½ cup diced apple
• 1 ½ cup chopped grapes
• 1 ½ cup pomegranate
• 2 tablespoons chia seeds
• 2 tablespoons pumpkin seeds
• 2 tablespoons white sesame seeds

Flavoring

• 1 teaspoon grated fresh ginger
• 2 tablespoons lemon juice
• 1 teaspoon rock salt
• 1 green chili, crushed
• 1/8 teaspoon asafoetida (hing)

PRE-PREPARATION
Soak split moong daal in water for about 4 hours.

PREPARATION METHOD

• Place the moong daal, methi, coriander, apple, grapes, pomegranate, chia seeds, pumpkin seeds and sesame seeds into a large mixing bowl. Mix well.
• Place all the flavoring ingredients into a small mixing bowl and mix well, so they become infused together.
• Add this flavoring to the rest of the ingredients, mix well and serve.

COCO QUINOA BOWL

Technically, quinoa is a seed, hut we classify it under the umbrella of ‘grains’ because it has the same digestibility level as grains. This recipe is delicious. The herbs – thyme and coriander come together to create an exquisite flavor.

INGREDIENTS
SERVES 2-3

• 1 cup quinoa
• 3 ½ cups water
• 1 cup green peas
• 3 cups chopped cauliflower
• 2 small potatoes, diced
• 1 teaspoon ginger, grated
• 1 teaspoon green chili, crushed
• 1 tablespoon fresh thyme or 1 teaspoon dried thyme
• 2 cups coconut milk
• 2 ½ teaspoons rock salt
• 1 tablespoon lemon juice
• ½ cup chopped coriander

PRE-PREPARATION
Prepare coconut milk.

PREPARATION METHOD

• Wash the quinoa. Place it in a saucepan along with 2½ cups water & let it cook on low flame till the quinoa absorbs the water. Add more water if necessary.
• In another saucepan, add 1 cup of water along with the peas, cauliflower and potatoes and cook till soft to bite. Then, take out all the vegetables from the pan and store the broth aside.
• Add the vegetables to the quinoa. Stir well.
• Add ginger, chili and thyme and stir for 1/2 a minute.
• Switch off the stove & add coconut milk, salt & lemon. Cover the pan for 5 minutes so the ingredients cook in the steam inside, not directly on the flame.
• Top with coriander, stir well and serve immediately.

BARLEY BOWL

INGREDIENTS
SERVES 3

• ¼ cup barley dalia seeds
• 1 cup torn lettuce leaves
• ¾ cup torn spinach leaves
• cup chopped pumpkin
• 1 cup chopped beetroot
• 1 tablespoon lemon juice
• 1 tablespoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon rock salt
• ½ cup pomegranate

Mint Tahini Dressing

• 3 tablespoons homemade tahini
• 1 tablespoon lemon juice
• ½ teaspoon rock salt
• 1 inch green chilli
• ¼ cup mint leaves
• ¼ cup water

Topping

• 1/8 cup mint leaves, finely chopped
• 1 tablespoon crushed pistachios

PREPARATION METHOD

• Boil the ¼ cup barley seeds with ½ cup water until all the water is absorbed and barley dalia is cooked,
• Steam the pumpkin and beetroot till soft.
• Add the lemon juice, thyme, oregano & salt to the steamed pumpkin and beetroot.
• Mix the pomegranate with the cooked barley dalia.
• To make the mint tahini dressing, blend all ingredients of the dressing until smooth.
• Mix the mint tahini dressing with the lettuce and spinach using a spatula.
• In a serve bowling, serve the three components of the bowl separately i.e. the green leafy vegetables, the beetroot- pumpkin and the barley dalia.
• Top with mint leaves and crushed pistachio and serve.

VEGETABLE TIKKI

These vegetable tikkis are made of only vegetables. We replaced potato with bottle guard to make the tikkis even lighter & more nutritious. They taste delicious paired with the chutneys.

INGREDIENTS
MAKES 7 TIKKIS

Vegetable tikki

• ¾ cup bottle guard, finely grated
• ½ cup cauliflower, chopped
• 1/8 cup green peas
• 1/8 cup carrot, chopped
• 1 ½ tablespoon flax seed, powdered
• 1 tablespoon coriander, chopped
• ½ tablespoon mint leaves, chopped
• 1 teaspoon green chillies, finely chopped
• ½ teaspoon cumin seeds
• teaspoon lemon juice
• ¼ teaspoon rock salt
• extra flax seed powder for rolling

Flax seed powder is made by blending dry flax seeds in a blender.
Sweet Date ChutneyCHUTNEYS & DIPS
Green Chutney

PREPARATION METHOD

• To prepare the tikkis, add all ingredients, except for salt and bottle guard, to your blender and blend till combined.
• Take out this batter in a bowl.
• Take the grated bottle gourd and squeeze out the water from it. Combine the squeezed bottle gourd with the batter.
• Add salt to batter right before rolling tikkis.
• Divide the mixture into 7 equal balls, and flatten each ball to form a thin tikki. Roll the tikkis in flax powder till evenly coated.
• Heat a non-stick pan (griddle) and cook the tikkis on a medium flame. Press them using a spatula till they are fully cooked and turn golden brown from both sides. Do not use oil
• Serve hot with Sweet Date Chutney and Green Chutney.

CHUTNEYS & DIPS

Here are three delicious chutneys to enhance the taste of your dishes.

• Green Chutney pairs well with all the Indian dishes – sabzi-roti, khichari, daliya and cheela.
• Date Chutney pairs well with the tikkis and cheela.
• Coconut Chutney can be served with cheela, upma and other south- indian dishes.

GREEN CHUTNEY

INGREDIENTS

• 1 cup coriander leaves
• ½ cup mint leaves
• ½ cup unripe mango, roughly chopped
• 1 teaspoon cumin seeds
• 1 teaspoon rock salt
• 1 small green chili

PREPARATION METHOD

• Simply blend all ingredients together in a blender.
• Store in the refrigerator for 2-3 days.

DATE CHUTNEY

INGREDIENTS

• 1/3 cup water
• 10 dates, seedless
• 2 teaspoons lemon juice
• 1 teaspoon cumin seeds
• 1 teaspoon rock salt
• 1 small green chili

PREPARATION METHOD

• Simply blend all the ingredients together until smooth.
• Store in the refrigerator for 2-3 days.

COCONUT CHUTNEY

INGREDIENTS

• 1 ½ cups chopped coconut
• ¼ cup chopped coriander
• ½ cup water
• 1 coin ginger, chopped
• 2 tablespoons roasted chickpeas (bhuna chana)
• 2 tablespoons soaked tamarind water
• ¼ green chilli, chopped
• 1 teaspoon rock salt
• 1 teaspoon black mustard seeds
• 6-8 curry leaves

PREPARATION METHOD

• Simply blend all the ingredients (except the mustard seeds and curry leaves) in a blender.
• Dry roast the mustard seeds and curry leaves and add them to the blended chutney from top.
• Refrigerate the chutney for 20-30 minutes before use to get a refreshing taste.