5. Sabzis & Curries
Two seasonal vegetables are served at every lunch. All are cooked covered until a spoon cuts each piece, seasoned without onion or garlic, and finished with fresh coriander or coconut. Portion: 120–150 g.
| No. | Recipe | Best season | Texture | kcal | Protein g |
|---|---|---|---|---|---|
| 5.01 | Avial (Mixed Vegetables in Coconut–Curd) | All year | Soft | 158 | 2.6 |
| 5.02 | Ash-Gourd & Moong Kootu | Spring–summer (Mar–Jun) · Autumn (Sep–Nov) | Soft | 121 | 4.6 |
| 5.03 | Shukto (Bengali Bitter–Sweet Medley, Light) | Spring–summer (Mar–Jun) | Soft | 87 | 1.8 |
| 5.04 | Light Steamed Undhiyu | Winter (Nov–Feb) | Soft | 171 | 3.3 |
| 5.05 | Steamed Lauki Kofta in Light Gravy | Spring–summer (Mar–Jun) | Soft | 145 | 4.9 |
| 5.06 | Paneer Bhurji (No Onion) | All year | Soft crumble | 216 | 12.9 |
| 5.07 | Matar Paneer (Light Tomato–Cashew Gravy) | Winter (Nov–Feb) | Soft | 222 | 11.7 |
| 5.08 | Methi–Malai Paneer (Light) | Winter (Nov–Feb) | Soft | 245 | 12.8 |
| 5.09 | Raw-Banana Poriyal | All year | Soft | 160 | 1.6 |
| 5.10 | Kundru (Ivy Gourd) Thoran | Spring–summer (Mar–Jun) · Monsoon (Jul–Sep) | Soft | 74 | 1.3 |
| 5.11 | Beans–Coconut Thoran | All year | Soft | 85 | 1.9 |
| 5.12 | Beetroot Thoran | Winter (Nov–Feb) | Soft | 92 | 1.6 |
| 5.13 | Aloo–Methi (Soft) | Winter (Nov–Feb) | Soft | 102 | 2.7 |
| 5.14 | Torai–Chana Dal Sabzi | Spring–summer (Mar–Jun) · Monsoon (Jul–Sep) | Soft | 86 | 3.6 |
| 5.15 | Lauki–Peas Sabzi | All year | Soft | 67 | 2.4 |
| 5.16 | Petha (Ash-Gourd) Sabzi, Khatta-Meetha | Spring–summer (Mar–Jun) · Autumn (Sep–Nov) | Soft | 53 | 0.7 |
| 5.17 | Nimona (UP Green-Pea Curry) | Winter (Nov–Feb) | Soft, thick | 126 | 5.0 |
| 5.18 | Sem (Flat Bean)–Aloo | Winter (Nov–Feb) | Soft | 74 | 2.1 |
| 5.19 | Gobhi–Shalgam (Cauliflower & Turnip) | Winter (Nov–Feb) | Soft | 66 | 1.8 |
| 5.20 | Steamed Bharwa Tinda | Spring–summer (Mar–Jun) | Soft | 93 | 4.5 |
| 5.21 | Palak–Makhana | Winter (Nov–Feb) | Smooth gravy | 121 | 5.0 |
| 5.22 | Raw-Mango Kaddu (Summer Khatta Kaddu) | Spring–summer (Mar–Jun) | Soft | 81 | 1.3 |
| 5.23 | Mooli–Moong Bhurji (Radish with Moong Dal) | Winter (Nov–Feb) | Soft | 80 | 3.6 |
| 5.24 | Suran (Elephant-Yam) Soft Masala | Winter (Nov–Feb) · Autumn (Sep–Nov) | Soft | 139 | 1.5 |
5.01 Avial (Mixed Vegetables in Coconut–Curd)
LUNCH · SABZI · Serves 6 · Portion: ≈130 g · 40 min · Best: All year
Texture: Soft Dosha: Tridoshic
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Carrot | 1 | 100 g | 500 g |
| French beans | 10 | 80 g | 400 g |
| Raw banana / plantain | 1 small | 120 g | 600 g |
| Elephant yam (suran) | ¾ cup | 100 g | 500 g |
| Ash gourd (petha) | 1 cup | 150 g | 750 g |
| Drumstick pods (sahjan) | 1 pod | 80 g | 400 g |
| Water | ¾ cup + 1 tbsp | 200 ml | 1,000 ml |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coconut, fresh grated | 1¼ cups | 100 g | 500 g |
| Cumin (jeera) | ½ tsp | 2 g | 10 g |
| Green chilli (optional, deseeded) | ½ | 2 g | 10 g |
| Curd (dahi), plain | ½ cup, sour | 120 g | 600 g |
| Coconut oil | 1 tbsp raw | 15 g | 75 g |
| Curry leaves | 12 | 2 g | 10 g |
| Rock salt (sendha namak) | ¾ tsp | 4 g | 20 g |
Method
1. Cut vegetables into 5-cm batons.
2. Cook harder vegetables first (yam, banana, carrot) with water, turmeric and salt 8 minutes; add the rest; cook until tender and water is nearly gone.
3. Coarse-grind coconut, cumin and chilli; fold in; cook 3 minutes.
4. Off heat, fold in whisked curd, raw coconut oil and curry leaves.
| Per serving | Energy 158 kcal | Protein 2.6 g | Fat 9.0 g | Carbs 19.2 g | Fibre 4.8 g | Salt 0.7 g |
Care notes for 55+ guests Cut batons thinner for easy chewing. | Ayurvedic note The Onam sadhya centrepiece; many vegetables in one balanced dish. |
Variations & further ideas: Avial without curd (with raw mango) · Kootu · Olan · Mixed-vegetable thoran
5.02 Ash-Gourd & Moong Kootu
LUNCH · SABZI · Serves 4 · Portion: ≈150 g · 30 min · Best: Spring–summer (Mar–Jun) · Autumn (Sep–Nov)
Texture: Soft Dosha: Pitta–Vata
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Moong dal, yellow split | ⅓ cup | 60 g | 300 g |
| Ash gourd (petha) | 2½ cups cubed | 350 g | 1,750 g |
| Water | 2 cups | 450 ml | 2,250 ml |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coconut, fresh grated | ⅓ cup | 40 g | 200 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Coconut oil | 1½ tsp | 8 g | 40 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Urad dal, split | ½ tsp | 3 g | 15 g |
| Curry leaves | 8 | 1 g | 5 g |
| Rock salt (sendha namak) | ¾ tsp | 3.5 g | 18 g |
Method
1. Cook moong with turmeric until soft but whole.
2. Cook ash gourd separately in a little water until translucent.
3. Grind coconut, cumin and pepper; combine all; simmer 5 minutes with salt.
4. Temper oil, mustard, urad and curry leaves.
| Per serving | Energy 121 kcal | Protein 4.6 g | Fat 5.7 g | Carbs 13.3 g | Fibre 5.1 g | Salt 0.9 g |
Care notes for 55+ guests Half vegetable, half dal — a protein-rich side. | Ayurvedic note Kootu is mild and grounding. |
Variations & further ideas: Lauki kootu · Cabbage kootu · Spinach kootu · Snake-gourd kootu
5.03 Shukto (Bengali Bitter–Sweet Medley, Light)
LUNCH · SABZI · Serves 6 · Portion: ≈110 g · 45 min · Best: Spring–summer (Mar–Jun)
Texture: Soft Dosha: Pitta–Kapha
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Bitter gourd (karela) | 1, thin slices | 80 g | 400 g |
| Sweet potato (shakarkandi) | ½ | 100 g | 500 g |
| Raw banana / plantain | 1 small | 100 g | 500 g |
| Pumpkin (kaddu) | ¾ cup | 100 g | 500 g |
| French beans | 8 | 60 g | 300 g |
| Okra (bhindi) | 5 | 60 g | 300 g |
| Ghee (cow) | 1 tbsp | 15 g | 75 g |
| Mustard seeds | ½ tsp | 2 g | 10 g |
| Fennel (saunf) | ¼ tsp | 1 g | 5 g |
| Fenugreek seeds | pinch | 0.3 g | 1.5 g |
| Ginger, fresh | 2 tsp paste | 10 g | 50 g |
| Cow's milk, whole | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Mishri / sugar | 1 tsp | 5 g | 25 g |
| Water | ⅔ cup | 150 ml | 750 ml |
| Rock salt (sendha namak) | ¾ tsp | 3.5 g | 18 g |
Method
1. Lightly fry karela slices in 1 tsp ghee; set aside.
2. Temper remaining ghee with mustard, fennel and fenugreek; add other vegetables and ginger paste.
3. Add water and salt; cover and cook 12 minutes until soft.
4. Add karela, milk and mishri; simmer 3 minutes.
| Per serving | Energy 87 kcal | Protein 1.8 g | Fat 3.4 g | Carbs 13.9 g | Fibre 2.2 g | Salt 0.6 g |
Care notes for 55+ guests Bitterness is mild; serve first in the meal as Bengalis do. | Ayurvedic note Bitter taste opens appetite and clears Kapha in spring. |
Variations & further ideas: Shukto with mustard–ginger paste · Neem–begun (bitter starter) · Karela–aloo · Mixed bitter-gourd thoran
5.04 Light Steamed Undhiyu
LUNCH · SABZI · Serves 6 · Portion: ≈130 g · 1 h · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Vata–Kapha
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| French beans | surti papdi or flat beans | 150 g | 750 g |
| Sweet potato (shakarkandi) | 1 small | 150 g | 750 g |
| Potato | 1 small | 100 g | 500 g |
| Elephant yam (suran) | ¾ cup | 100 g | 500 g |
| Green peas, fresh | ¾ cup | 100 g | 500 g |
| Raw banana / plantain | 1 small | 100 g | 500 g |
| Coconut, fresh grated | ⅓ cup | 40 g | 200 g |
| Coriander leaves | 1 cup | 40 g | 200 g |
| Ginger, fresh | 1 tbsp | 15 g | 75 g |
| Sesame seeds (til) | 1 tbsp | 10 g | 50 g |
| Jaggery (gur) | 2 tsp | 10 g | 50 g |
| Coriander seed / powder | 2 tsp | 4 g | 20 g |
| Carom (ajwain) | ¼ tsp | 1 g | 5 g |
| Sesame (til) oil | 1½ tbsp | 20 g | 100 g |
| Water | ⅔ cup | 150 ml | 750 ml |
| Lemon juice | 2 tsp | 10 ml | 50 ml |
| Rock salt (sendha namak) | 1 tsp | 5 g | 25 g |
Method
1. Mix coconut, coriander, ginger, sesame, jaggery, coriander powder, lemon and half the salt for the green masala.
2. Toss all vegetables with half the masala.
3. Heat oil with ajwain in a heavy pot; add vegetables, water and remaining salt.
4. Cover tightly; cook on lowest heat 35–40 minutes, shaking the pot, until all are soft; top with remaining masala.
| Per serving | Energy 171 kcal | Protein 3.3 g | Fat 6.7 g | Carbs 26.2 g | Fibre 5.1 g | Salt 0.8 g |
Care notes for 55+ guests Our version omits fried methi muthias; add steamed muthia only for those who chew well. | Ayurvedic note Gujarat's winter feast of roots and beans, slow-cooked with sesame oil. |
Variations & further ideas: Undhiyu with steamed methi muthia · Oondhiyu in clay pot · Papdi–shakarkandi · Annakut sabzi
5.05 Steamed Lauki Kofta in Light Gravy
LUNCH · SABZI · Serves 4 · Portion: 4 koftas + gravy · 50 min · Best: Spring–summer (Mar–Jun)
Texture: Soft Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Bottle gourd (lauki) | grated, squeezed | 400 g | 2,000 g |
| Gram flour (besan) | 5 tbsp | 50 g | 250 g |
| Rice flour | 1½ tbsp | 15 g | 75 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Coriander leaves | 2 tbsp | 8 g | 40 g |
| Rock salt (sendha namak) | ⅓ tsp (kofta) | 2 g | 10 g |
| Tomato | 2, puréed | 200 g | 1,000 g |
| Cashew nuts | 10, soaked & ground | 15 g | 75 g |
| Ghee (cow) | 1 tbsp | 15 g | 75 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Coriander seed / powder | 1½ tsp | 3 g | 15 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Sattvic garam masala (no onion-garlic) | ⅛ tsp | 0.5 g | 2.5 g |
| Water | 1 cup + 1 tbsp (gravy) | 250 ml | 1,250 ml |
| Rock salt (sendha namak) | ⅓ tsp (gravy) | 2 g | 10 g |
Method
1. Mix lauki, flours, ginger, coriander and salt; shape 16 balls.
2. Steam 12 minutes (or bake at 180 °C, 20 minutes).
3. Gravy: cumin in ghee; tomato purée and spices 6 minutes; add cashew paste and water; simmer 5 minutes.
4. Add koftas just before serving; simmer 2 minutes.
| Per serving | Energy 145 kcal | Protein 4.9 g | Fat 6.5 g | Carbs 17.7 g | Fibre 3.1 g | Salt 1.0 g |
Care notes for 55+ guests Steamed, not fried — soft and light. | Ayurvedic note Lauki is cooling and easy on the heart. |
Variations & further ideas: Lauki kofta in kadhi · Paneer–lauki kofta · Raw-banana kofta (steamed) · Kofta in white cashew gravy
5.06 Paneer Bhurji (No Onion)
LUNCH · SABZI · Serves 4 · Portion: ≈100 g · 20 min · Best: All year
Texture: Soft crumble Dosha: Nourishing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Paneer (cow's milk) | crumbled | 250 g | 1,250 g |
| Tomato | 1, chopped | 100 g | 500 g |
| Capsicum | ¼, fine | 50 g | 250 g |
| Green peas, fresh | ⅓ cup | 50 g | 250 g |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coriander seed / powder | ½ tsp | 1 g | 5 g |
| Rock salt (sendha namak) | ½ tsp scant | 2.5 g | 13 g |
| Cow's milk, whole | 3 tbsp | 40 ml | 200 ml |
| Coriander leaves | 2 tbsp | 8 g | 40 g |
Method
1. Temper cumin and ginger in ghee; add tomato, capsicum, peas; cook 5 minutes.
2. Add spices and paneer; mix gently.
3. Add milk to keep it moist; cook 2 minutes.
4. Garnish.
| Per serving | Energy 216 kcal | Protein 12.9 g | Fat 16.1 g | Carbs 5.3 g | Fibre 1.4 g | Salt 0.6 g |
Care notes for 55+ guests ≈ 12 g protein per serving; moist with milk for easy swallowing. | Ayurvedic note Fresh paneer is brimhana (building). |
Variations & further ideas: Paneer–palak bhurji · Paneer–methi bhurji · Paneer toast filling · Paneer paratha stuffing
5.07 Matar Paneer (Light Tomato–Cashew Gravy)
LUNCH · SABZI · Serves 4 · Portion: ≈150 g · 30 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Nourishing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Paneer (cow's milk) | cubes, soaked in warm water | 180 g | 900 g |
| Green peas, fresh | 1 cup | 150 g | 750 g |
| Tomato | 3, puréed | 250 g | 1,250 g |
| Cashew nuts | 10 | 15 g | 75 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Ghee (cow) | 1 tbsp | 15 g | 75 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Bay leaf (tej patta) | 1 | 0.5 g | 2.5 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coriander seed / powder | 1½ tsp | 3 g | 15 g |
| Kashmiri chilli powder (mild) | pinch | 0.5 g | 2.5 g |
| Sattvic garam masala (no onion-garlic) | ⅛ tsp | 0.5 g | 2.5 g |
| Water | 1 cup + 1 tbsp | 250 ml | 1,250 ml |
| Rock salt (sendha namak) | ¾ tsp | 3.5 g | 18 g |
Method
1. Grind tomato, cashew and ginger smooth.
2. Temper cumin and bay leaf in ghee; add purée and spices; cook 8 minutes.
3. Add peas and water; simmer 8 minutes.
4. Add paneer; simmer 3 minutes; finish with garam masala.
| Per serving | Energy 222 kcal | Protein 11.7 g | Fat 15.2 g | Carbs 10.7 g | Fibre 3.2 g | Salt 0.9 g |
Care notes for 55+ guests Soak paneer in warm water to keep it tender. | Ayurvedic note Cashew replaces onion for body and sweetness. |
Variations & further ideas: Mattar–makhana · Paneer butter masala (light) · Shahi paneer (no cream) · Paneer–capsicum masala
5.08 Methi–Malai Paneer (Light)
LUNCH · SABZI · Serves 4 · Portion: ≈140 g · 25 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Balancing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Paneer (cow's milk) | cubes | 180 g | 900 g |
| Fenugreek leaves (methi) | 2 cups chopped | 80 g | 400 g |
| Green peas, fresh | ½ cup | 80 g | 400 g |
| Cashew nuts | 14, soaked | 20 g | 100 g |
| Cow's milk, whole | ¾ cup + 1 tbsp | 200 ml | 1,000 ml |
| Ghee (cow) | 1 tbsp | 15 g | 75 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Mishri / sugar | ½ tsp | 3 g | 15 g |
| Sattvic garam masala (no onion-garlic) | ⅛ tsp | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Sauté methi in ghee with cumin and ginger 4 minutes.
2. Blend cashews with milk; add with peas; simmer 6 minutes.
3. Add paneer, mishri and salt; simmer 3 minutes.
4. Finish with garam masala.
| Per serving | Energy 245 kcal | Protein 12.8 g | Fat 17.5 g | Carbs 9.9 g | Fibre 1.5 g | Salt 0.8 g |
Care notes for 55+ guests Milk and cashew replace cream; still rich — portion 140 g. | Ayurvedic note Bitter methi balances the richness. |
Variations & further ideas: Methi–matar malai · Palak–malai paneer · Methi–makhana · Methi–malai kofta
5.09 Raw-Banana Poriyal
LUNCH · SABZI · Serves 4 · Portion: ≈100 g · 25 min · Best: All year
Texture: Soft Dosha: Grounding, binding
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Raw banana / plantain | 2, peeled, cubed | 350 g | 1,750 g |
| Water | 1¼ cups | 300 ml | 1,500 ml |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coconut oil | 2 tsp | 10 g | 50 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Urad dal, split | ½ tsp | 3 g | 15 g |
| Curry leaves | 8 | 1 g | 5 g |
| Asafoetida (hing) | pinch | 0.2 g | 1 g |
| Coconut, fresh grated | 3 tbsp | 30 g | 150 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Boil banana cubes with turmeric and salt 6 minutes; drain.
2. Temper oil, mustard, urad, curry leaves, hing.
3. Add banana; toss 3 minutes.
4. Add coconut and pepper.
| Per serving | Energy 160 kcal | Protein 1.6 g | Fat 5.4 g | Carbs 29.8 g | Fibre 2.9 g | Salt 0.8 g |
Care notes for 55+ guests Binding — avoid for constipated guests; good in loose motions. | Ayurvedic note Raw banana is astringent and grahi. |
Variations & further ideas: Raw-banana kofta · Vazhakkai podimas · Raw-banana erissery · Raw-banana sukke
5.10 Kundru (Ivy Gourd) Thoran
LUNCH · SABZI · Serves 4 · Portion: ≈100 g · 25 min · Best: Spring–summer (Mar–Jun) · Monsoon (Jul–Sep)
Texture: Soft Dosha: Kapha–Pitta
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Ivy gourd (kundru / tondli) | kundru, thinly sliced | 300 g | 1,500 g |
| Coconut oil | 2 tsp | 10 g | 50 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Curry leaves | 8 | 1 g | 5 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coconut, fresh grated | ⅓ cup | 40 g | 200 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Ginger, fresh | 1 tsp | 5 g | 25 g |
| Water | ¼ cup | 60 ml | 300 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Temper oil, mustard and curry leaves.
2. Add kundru, turmeric, salt and water; cover and cook 12 minutes until soft.
3. Crush coconut with cumin and ginger; add.
4. Toss 2 minutes uncovered.
| Per serving | Energy 74 kcal | Protein 1.3 g | Fat 5.9 g | Carbs 4.4 g | Fibre 2.3 g | Salt 0.8 g |
Care notes for 55+ guests Slice thin and cook covered; mature kundru with red interior is discarded. | Ayurvedic note Bimbi (ivy gourd) is traditionally used for blood-sugar balance. |
Variations & further ideas: Kundru–aloo · Kundru fry (soft) · Kundru kootu · Kundru–moong
5.11 Beans–Coconut Thoran
LUNCH · SABZI · Serves 4 · Portion: ≈100 g · 20 min · Best: All year
Texture: Soft Dosha: Balancing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| French beans | finely chopped | 300 g | 1,500 g |
| Coconut oil | 2 tsp | 10 g | 50 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Urad dal, split | ½ tsp | 3 g | 15 g |
| Curry leaves | 8 | 1 g | 5 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coconut, fresh grated | ⅓ cup | 40 g | 200 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Water | ¼ cup | 60 ml | 300 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Temper oil, mustard, urad, curry leaves.
2. Add beans, turmeric, salt, water; cover 10 minutes.
3. Add coconut–cumin; toss 2 minutes.
| Per serving | Energy 85 kcal | Protein 1.9 g | Fat 6.0 g | Carbs 7.5 g | Fibre 3.7 g | Salt 0.8 g |
Care notes for 55+ guests Chop very fine. | Ayurvedic note Light and fibre-rich. |
Variations & further ideas: Beans–carrot thoran · Beans paruppu usili (steamed) · Beans foogath · Beans–moong
5.12 Beetroot Thoran
LUNCH · SABZI · Serves 4 · Portion: ≈100 g · 20 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Vata-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Beetroot | 2, grated | 300 g | 1,500 g |
| Coconut oil | 2 tsp | 10 g | 50 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Curry leaves | 8 | 1 g | 5 g |
| Coconut, fresh grated | ⅓ cup | 40 g | 200 g |
| Ginger, fresh | 1 tsp | 5 g | 25 g |
| Water | 3 tbsp | 40 ml | 200 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Temper oil, mustard, curry leaves and ginger.
2. Add beet, salt and water; cover 8 minutes.
3. Add coconut; cook open 2 minutes.
| Per serving | Energy 92 kcal | Protein 1.6 g | Fat 6.0 g | Carbs 9.1 g | Fibre 3.1 g | Salt 0.8 g |
Care notes for 55+ guests Grated beet cooks soft quickly; harmless pink urine may follow. | Ayurvedic note Sweet and grounding; supports blood. |
Variations & further ideas: Beet pachadi · Beet–carrot poriyal · Beet halwa · Beet soup
5.13 Aloo–Methi (Soft)
LUNCH · SABZI · Serves 4 · Portion: ≈110 g · 25 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Vata–Kapha
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Potato | 3 small, cubed | 300 g | 1,500 g |
| Fenugreek leaves (methi) | 2½ cups chopped | 100 g | 500 g |
| Ghee (cow) | 2½ tsp | 12 g | 60 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Asafoetida (hing) | pinch | 0.2 g | 1 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coriander seed / powder | 1 tsp | 2 g | 10 g |
| Kashmiri chilli powder (mild) | pinch | 0.5 g | 2.5 g |
| Water | ¼ cup | 60 ml | 300 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Temper cumin, hing and ginger.
2. Add potato, turmeric and salt; cover with water 8 minutes.
3. Add methi and coriander powder; cook 6 minutes until soft.
4. Mash a few pieces for moistness.
| Per serving | Energy 102 kcal | Protein 2.7 g | Fat 3.4 g | Carbs 15.1 g | Fibre 2.2 g | Salt 0.8 g |
Care notes for 55+ guests Potatoes cooked through; methi chopped fine. | Ayurvedic note Methi lightens the heaviness of potato. |
Variations & further ideas: Aloo–palak · Aloo–bathua · Methi–matar · Methi–gajar
5.14 Torai–Chana Dal Sabzi
LUNCH · SABZI · Serves 4 · Portion: ≈130 g · 30 min · Best: Spring–summer (Mar–Jun) · Monsoon (Jul–Sep)
Texture: Soft Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Ridge gourd (torai) | peeled, cubed | 400 g | 2,000 g |
| Chana dal | 3 tbsp, soaked 1 h | 40 g | 200 g |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Asafoetida (hing) | pinch | 0.3 g | 1.5 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coriander seed / powder | 1 tsp | 2 g | 10 g |
| Tomato | ½ | 60 g | 300 g |
| Water | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Pressure-cook chana dal with water 2 whistles (keep whole).
2. Temper cumin, hing and ginger; add tomato and spices.
3. Add torai; cover 8 minutes (torai releases water).
4. Add dal; simmer 3 minutes.
| Per serving | Energy 86 kcal | Protein 3.6 g | Fat 3.3 g | Carbs 10.6 g | Fibre 3.1 g | Salt 0.8 g |
Care notes for 55+ guests Torai melts soft; dal adds protein. | Ayurvedic note Cooling summer gourd. |
Variations & further ideas: Torai–moong · Torai–aloo · Torai chutney (Andhra, mild) · Torai soup
5.15 Lauki–Peas Sabzi
LUNCH · SABZI · Serves 4 · Portion: ≈140 g · 25 min · Best: All year
Texture: Soft Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Bottle gourd (lauki) | 1 medium, cubed | 500 g | 2,500 g |
| Green peas, fresh | ⅔ cup | 100 g | 500 g |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coriander seed / powder | 1 tsp | 2 g | 10 g |
| Tomato | ½ | 60 g | 300 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Coriander leaves | 1 tbsp | 5 g | 25 g |
Method
1. Temper cumin and ginger; add tomato and spices.
2. Add lauki and peas; cover and cook 12 minutes in its own juices.
3. Garnish with coriander.
| Per serving | Energy 67 kcal | Protein 2.4 g | Fat 2.8 g | Carbs 9.1 g | Fibre 2.4 g | Salt 0.8 g |
Care notes for 55+ guests Very soft; hydrating. | Ayurvedic note Lauki is the sattvic vegetable par excellence. |
Variations & further ideas: Lauki–chana dal · Lauki raita · Lauki kofta · Lauki kheer
5.16 Petha (Ash-Gourd) Sabzi, Khatta-Meetha
LUNCH · SABZI · Serves 4 · Portion: ≈130 g · 25 min · Best: Spring–summer (Mar–Jun) · Autumn (Sep–Nov)
Texture: Soft Dosha: Pitta-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Ash gourd (petha) | cubed | 500 g | 2,500 g |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Fennel (saunf) | ½ tsp | 1 g | 5 g |
| Fenugreek seeds | pinch | 0.3 g | 1.5 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coriander seed / powder | 1 tsp | 2 g | 10 g |
| Jaggery (gur) | 2 tsp | 10 g | 50 g |
| Dry mango powder (amchur) | ½ tsp | 1 g | 5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Temper fennel and fenugreek in ghee; add ginger.
2. Add ash gourd, turmeric and salt; cover 12 minutes.
3. Add coriander powder, jaggery and amchur; cook open 3 minutes.
| Per serving | Energy 53 kcal | Protein 0.7 g | Fat 2.9 g | Carbs 7.1 g | Fibre 4.0 g | Salt 0.8 g |
Care notes for 55+ guests Mild, melting texture. | Ayurvedic note Kushmanda is a medhya (mind-supporting) vegetable in Ayurveda. |
Variations & further ideas: Olan · Ash-gourd kootu · Kaddu khatta-meetha · Petha raita
5.17 Nimona (UP Green-Pea Curry)
LUNCH · SABZI · Serves 4 · Portion: ≈150 g · 35 min · Best: Winter (Nov–Feb)
Texture: Soft, thick Dosha: Vata-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Green peas, fresh | 2 cups | 300 g | 1,500 g |
| Potato | 1 small, cubed | 100 g | 500 g |
| Ginger, fresh | 1 tbsp | 15 g | 75 g |
| Green chilli (optional, deseeded) | ½ | 2 g | 10 g |
| Ghee (cow) | 1 tbsp | 15 g | 75 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Asafoetida (hing) | pinch | 0.3 g | 1.5 g |
| Bay leaf (tej patta) | 1 | 0.5 g | 2.5 g |
| Tomato | 1, puréed | 100 g | 500 g |
| Coriander seed / powder | 1½ tsp | 3 g | 15 g |
| Sattvic garam masala (no onion-garlic) | ⅛ tsp | 0.5 g | 2.5 g |
| Water | 1½ cups | 350 ml | 1,750 ml |
| Rock salt (sendha namak) | ¾ tsp | 3.5 g | 18 g |
| Coriander leaves | 1 tbsp | 5 g | 25 g |
Method
1. Coarse-grind 2/3 of the peas with ginger and chilli.
2. Temper cumin, hing and bay leaf; roast pea paste 8 minutes on low.
3. Add tomato, spices, potato, whole peas and water; simmer 12 minutes.
4. Finish with garam masala and coriander.
| Per serving | Energy 126 kcal | Protein 5.0 g | Fat 4.3 g | Carbs 17.5 g | Fibre 5.1 g | Salt 0.9 g |
Care notes for 55+ guests Ground peas make a soft, protein-rich curry. | Ayurvedic note Roasting the paste in ghee prevents gas. |
Variations & further ideas: Matar ka nimona with vadi (steamed) · Hara chana nimona · Pea soup · Matar paratha
5.18 Sem (Flat Bean)–Aloo
LUNCH · SABZI · Serves 4 · Portion: ≈110 g · 25 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Balanced with ajwain
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| French beans | sem, stringed & chopped | 300 g | 1,500 g |
| Potato | 1, cubed | 120 g | 600 g |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Carom (ajwain) | pinch | 0.5 g | 2.5 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Asafoetida (hing) | pinch | 0.2 g | 1 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coriander seed / powder | 1 tsp | 2 g | 10 g |
| Water | ⅓ cup | 80 ml | 400 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Temper ajwain, cumin, hing, ginger.
2. Add vegetables, spices, salt and water.
3. Cover; cook 15 minutes until soft.
| Per serving | Energy 74 kcal | Protein 2.1 g | Fat 2.8 g | Carbs 11.2 g | Fibre 3.5 g | Salt 0.8 g |
Care notes for 55+ guests Remove strings fully. | Ayurvedic note Ajwain counters the gas-forming quality of beans. |
Variations & further ideas: Sem–methi · Sem–gajar · Sem ki phali dal · Papdi undhiyu
5.19 Gobhi–Shalgam (Cauliflower & Turnip)
LUNCH · SABZI · Serves 4 · Portion: ≈120 g · 25 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Vata–Kapha
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Cauliflower | florets, blanched | 250 g | 1,250 g |
| Turnip (shalgam) | 2, cubed | 200 g | 1,000 g |
| Ghee (cow) | 2½ tsp | 12 g | 60 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Asafoetida (hing) | pinch | 0.3 g | 1.5 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coriander seed / powder | 1 tsp | 2 g | 10 g |
| Jaggery (gur) | 1 tsp | 5 g | 25 g |
| Water | ⅓ cup | 80 ml | 400 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Temper cumin, hing, ginger.
2. Add turnip, spices and water; cover 6 minutes.
3. Add blanched cauliflower; cover 8 minutes.
4. Add jaggery; toss.
| Per serving | Energy 66 kcal | Protein 1.8 g | Fat 3.3 g | Carbs 8.4 g | Fibre 2.4 g | Salt 0.8 g |
Care notes for 55+ guests Blanching cauliflower reduces wind. | Ayurvedic note Winter roots with warming spices. |
Variations & further ideas: Shalgam bharta · Gobhi–gajar · Gobhi–matar · Turnip kadhi
5.20 Steamed Bharwa Tinda
LUNCH · SABZI · Serves 4 · Portion: 2 tinda · 40 min · Best: Spring–summer (Mar–Jun)
Texture: Soft Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Round gourd (tinda) | 8 small, cored | 400 g | 2,000 g |
| Paneer (cow's milk) | crumbled | 60 g | 300 g |
| Coriander seed / powder | 1½ tsp | 3 g | 15 g |
| Fennel (saunf) | ½ tsp powder | 1 g | 5 g |
| Dry mango powder (amchur) | ½ tsp | 1 g | 5 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Tomato | 1, puréed | 100 g | 500 g |
| Water | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
Method
1. Peel tinda; scoop a little centre; mix scooped flesh with paneer, spices and salt.
2. Stuff; steam 12 minutes.
3. Cook tomato purée in ghee 5 minutes with water; add tinda; simmer covered 6 minutes.
| Per serving | Energy 93 kcal | Protein 4.5 g | Fat 6.0 g | Carbs 5.6 g | Fibre 1.7 g | Salt 0.8 g |
Care notes for 55+ guests Steaming first guarantees softness. | Ayurvedic note Tinda is light and cooling. |
Variations & further ideas: Bharwa lauki rings · Bharwa parwal · Tinda masala · Tinda–moong dal
5.21 Palak–Makhana
LUNCH · SABZI · Serves 4 · Portion: ≈130 g · 25 min · Best: Winter (Nov–Feb)
Texture: Smooth gravy Dosha: Balancing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Spinach (palak) | 2 bunches | 400 g | 2,000 g |
| Fox nut (makhana) | 1½ cups, roasted | 40 g | 200 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Cashew nuts | 7 | 10 g | 50 g |
| Ghee (cow) | 1 tbsp | 15 g | 75 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Sattvic garam masala (no onion-garlic) | ⅛ tsp | 0.5 g | 2.5 g |
| Cow's milk, whole | ⅓ cup | 80 ml | 400 ml |
| Water | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Blanch and blend palak with ginger and cashews.
2. Temper cumin; add purée and water; simmer 4 minutes.
3. Add makhana and milk; simmer 4 minutes until makhana softens.
4. Season.
| Per serving | Energy 121 kcal | Protein 5.0 g | Fat 6.1 g | Carbs 13.6 g | Fibre 2.8 g | Salt 0.8 g |
Care notes for 55+ guests Makhana softens in gravy — suitable for weak teeth. | Ayurvedic note Makhana is light and nourishing; fasting-friendly variant without spices. |
Variations & further ideas: Palak paneer · Makhana–matar · Makhana curry (white) · Makhana raita
5.22 Raw-Mango Kaddu (Summer Khatta Kaddu)
LUNCH · SABZI · Serves 4 · Portion: ≈130 g · 25 min · Best: Spring–summer (Mar–Jun)
Texture: Soft Dosha: Appetising
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Pumpkin (kaddu) | cubed | 450 g | 2,250 g |
| Raw mango | ½ small, sliced | 50 g | 250 g |
| Mustard oil | 2½ tsp | 12 g | 60 g |
| Fenugreek seeds | ¼ tsp | 0.5 g | 2.5 g |
| Fennel (saunf) | ½ tsp | 1 g | 5 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Jaggery (gur) | 1 tbsp | 15 g | 75 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Heat oil; add fenugreek and fennel; add ginger.
2. Add pumpkin, raw mango, turmeric and salt; cover 12 minutes.
3. Mash half; add jaggery; cook 2 minutes.
| Per serving | Energy 81 kcal | Protein 1.3 g | Fat 3.2 g | Carbs 13.4 g | Fibre 0.9 g | Salt 0.8 g |
Care notes for 55+ guests Small amount of raw mango only — acidity-prone guests omit. | Ayurvedic note Sour–sweet revives summer appetite. |
Variations & further ideas: Aam ki launji · Raw-mango dal · Kaddu khatta-meetha · Raw-mango chutney
5.23 Mooli–Moong Bhurji (Radish with Moong Dal)
LUNCH · SABZI · Serves 4 · Portion: ≈110 g · 25 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Kapha-reducing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Radish (mooli) | 2, grated, plus tender leaves | 300 g | 1,500 g |
| Moong dal, yellow split | ¼ cup, soaked 30 min | 50 g | 250 g |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Carom (ajwain) | pinch | 0.5 g | 2.5 g |
| Asafoetida (hing) | pinch | 0.2 g | 1 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Water | ⅓ cup | 80 ml | 400 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Temper ajwain, hing and ginger.
2. Add moong, turmeric and water; cover 6 minutes.
3. Add radish and leaves; cover 8 minutes until dry and soft.
4. Salt to finish.
| Per serving | Energy 80 kcal | Protein 3.6 g | Fat 2.8 g | Carbs 10.1 g | Fibre 2.4 g | Salt 0.8 g |
Care notes for 55+ guests Cooked radish is gentle; raw radish is avoided for elders. | Ayurvedic note Cooked mooli is light and tridoshic; raw is heavy. |
Variations & further ideas: Mooli paratha · Mooli patta dal · Mooli sambar · Mooli kootu
5.24 Suran (Elephant-Yam) Soft Masala
LUNCH · SABZI · Serves 4 · Portion: ≈100 g · 35 min · Best: Winter (Nov–Feb) · Autumn (Sep–Nov)
Texture: Soft Dosha: Grounding; good for piles
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Elephant yam (suran) | cubed | 350 g | 1,750 g |
| Tamarind pulp | small (for boiling) | 5 g | 25 g |
| Water | 2½ cups | 600 ml | 3,000 ml |
| Ghee (cow) | 2½ tsp | 12 g | 60 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Carom (ajwain) | pinch | 0.5 g | 2.5 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coriander seed / powder | 1 tsp | 2 g | 10 g |
| Dry mango powder (amchur) | ½ tsp | 1 g | 5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Boil yam with tamarind and salted water 15 minutes until soft (removes itchiness); drain.
2. Temper cumin, ajwain, ginger in ghee.
3. Add yam and spices; pan-roast 6 minutes.
4. Finish with amchur.
| Per serving | Energy 139 kcal | Protein 1.5 g | Fat 3.3 g | Carbs 26.3 g | Fibre 3.9 g | Salt 0.8 g |
Care notes for 55+ guests Always boil with tamarind or kokum first. | Ayurvedic note Suran (surana) is classically used for piles and digestion. |
Variations & further ideas: Yam erissery · Kalan · Suran kofta (steamed) · Yam soup