12. Vrat & Phalahari Kitchen
Ekadashi, Navratri, Shravan Mondays and other fasts are observed by many guests. The phalahari kitchen uses rock salt, permitted grains (samak, kuttu, rajgira, singhara, sabudana), potatoes, gourds, dairy, fruit and nuts. Older fasters need warm fluids and protein through the day.
| No. | Recipe | Best season | Texture | kcal | Protein g |
|---|---|---|---|---|---|
| 12.01 | Kuttu–Lauki Soft Cheela | All year | Soft | 162 | 4.6 |
| 12.02 | Samak Pulao | All year | Soft | 208 | 4.1 |
| 12.03 | Rajgira Thepla (Soft, Vrat) | All year | Soft | 206 | 5.9 |
| 12.04 | Vrat Aloo Jeera (Soft) | All year | Soft | 125 | 2.4 |
| 12.05 | Vrat Aloo–Dahi Curry (Lunch) | All year | Soft | 130 | 4.0 |
| 12.06 | Vrat Khatta-Meetha Kaddu | All year | Soft | 77 | 1.3 |
| 12.07 | Makhana Raita (Vrat) | All year | Soft | 61 | 2.9 |
| 12.08 | Samak Kheer | All year | Soft | 158 | 5.2 |
| 12.09 | Rajgira Ladoo (Soft) | All year | Soft-crisp | 56 | 0.9 |
| 12.10 | Singhara–Lauki Vrat Kadhi | All year | Smooth | 89 | 2.7 |
12.01 Kuttu–Lauki Soft Cheela
VRAT · Serves 4 · Portion: 2 cheelas · 20 min · Best: All year
Texture: Soft Dosha: Warming
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Buckwheat (kuttu) flour | 1 cup | 120 g | 600 g |
| Bottle gourd (lauki) | grated | 150 g | 750 g |
| Potato | 1 small, boiled, mashed | 80 g | 400 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Rock salt (sendha namak) | ½ tsp rock salt | 3 g | 15 g |
| Water | ½ cup | 120 ml | 600 ml |
| Ghee (cow) | for cooking | 16 g | 80 g |
Method
1. Mix all except ghee into a thick batter (potato binds).
2. Spread on a tawa; cook covered with ghee 2 minutes per side on low.
| Per serving | Energy 162 kcal | Protein 4.6 g | Fat 5.1 g | Carbs 26.4 g | Fibre 3.7 g | Salt 0.8 g |
Care notes for 55+ guests Kuttu is gluten-free and protein-rich; potato keeps it soft. | Ayurvedic note Buckwheat is warming — winter Navratri. |
Variations & further ideas: Kuttu idli · Kuttu pakora — baked · Kuttu paratha (soft) · Kuttu dosa
12.02 Samak Pulao
VRAT · Serves 4 · Portion: ≈200 g · 30 min · Best: All year
Texture: Soft Dosha: Light
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Barnyard millet (samak rice) | ¾ cup | 150 g | 750 g |
| Water | 2½ cups | 600 ml | 3,000 ml |
| Ghee (cow) | 1 tbsp | 15 g | 75 g |
| Cumin (jeera) | ½ tsp | 1 g | 5 g |
| Potato | 1 small | 80 g | 400 g |
| Peanuts | 2 tbsp, powdered | 20 g | 100 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Rock salt (sendha namak) | ½ tsp rock salt | 3 g | 15 g |
| Lemon juice | 2 tsp | 10 ml | 50 ml |
| Coriander leaves | 1 tbsp | 5 g | 25 g |
Method
1. Soak samak 20 minutes.
2. Temper cumin and ginger; add potato 3 minutes.
3. Add samak, water, salt; simmer covered 12 minutes.
4. Fold in peanut powder, lemon and coriander.
| Per serving | Energy 208 kcal | Protein 4.1 g | Fat 7.1 g | Carbs 29.7 g | Fibre 4.7 g | Salt 0.8 g |
Care notes for 55+ guests Low-glycaemic fasting grain. | Ayurvedic note Light and easy to digest. |
Variations & further ideas: Samak khichdi · Samak kheer · Samak idli · Samak curd rice
12.03 Rajgira Thepla (Soft, Vrat)
VRAT · Serves 4 · Portion: 2 theplas · 25 min · Best: All year
Texture: Soft Dosha: Nourishing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Amaranth (rajgira) flour | 1¼ cups | 150 g | 750 g |
| Potato | 1 large, boiled, mashed | 150 g | 750 g |
| Ginger, fresh | 1 tsp | 5 g | 25 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Coriander leaves | 2 tbsp | 8 g | 40 g |
| Rock salt (sendha namak) | ½ tsp rock salt | 3 g | 15 g |
| Ghee (cow) | for cooking | 16 g | 80 g |
Method
1. Knead rajgira with potato, ginger, cumin, coriander and salt (no water usually needed).
2. Pat or roll between plastic sheets.
3. Cook on low with ghee.
| Per serving | Energy 206 kcal | Protein 5.9 g | Fat 6.7 g | Carbs 31.2 g | Fibre 3.6 g | Salt 0.8 g |
Care notes for 55+ guests Potato makes the dough pliable and soft. | Ayurvedic note Amaranth is a complete protein. |
Variations & further ideas: Rajgira paratha · Rajgira porridge · Rajgira ladoo · Rajgira sheera
12.04 Vrat Aloo Jeera (Soft)
VRAT · Serves 4 · Portion: ≈110 g · 20 min · Best: All year
Texture: Soft Dosha: Grounding
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Potato | 4 medium, boiled, cubed | 450 g | 2,250 g |
| Ghee (cow) | 1 tbsp | 15 g | 75 g |
| Cumin (jeera) | ½ tsp | 2 g | 10 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | ½ tsp rock salt | 3 g | 15 g |
| Lemon juice | 2 tsp | 10 ml | 50 ml |
| Coriander leaves | 1 tbsp | 5 g | 25 g |
Method
1. Temper cumin and ginger in ghee.
2. Add potatoes, pepper and rock salt; toss 4 minutes.
3. Finish with lemon and coriander.
| Per serving | Energy 125 kcal | Protein 2.4 g | Fat 3.9 g | Carbs 20.0 g | Fibre 2.7 g | Salt 0.8 g |
Care notes for 55+ guests Soft and familiar on fast days. | Ayurvedic note Simple, sattvic fasting staple. |
Variations & further ideas: Aloo–dahi curry · Aloo–tamatar vrat sabzi · Sabudana–aloo khichdi · Aloo raita
12.05 Vrat Aloo–Dahi Curry (Lunch)
VRAT · Serves 4 · Portion: 1 katori · 25 min · Best: All year
Texture: Soft Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Potato | 3, boiled, broken | 300 g | 1,500 g |
| Curd (dahi), plain | 1 cup + 1 tbsp | 250 g | 1,250 g |
| Amaranth (rajgira) flour | 1 tbsp (to stabilise) | 10 g | 50 g |
| Water | 1 cup + 1 tbsp | 250 ml | 1,250 ml |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Rock salt (sendha namak) | ½ tsp rock salt | 3 g | 15 g |
| Coriander leaves | 1 tbsp | 5 g | 25 g |
Method
1. Whisk curd, rajgira flour and water.
2. Temper cumin and ginger; add potatoes.
3. Add curd mixture; stir constantly until it comes to a gentle simmer; cook 6 minutes.
4. Salt and coriander.
| Per serving | Energy 130 kcal | Protein 4.0 g | Fat 5.0 g | Carbs 17.7 g | Fibre 2.0 g | Salt 0.8 g |
Care notes for 55+ guests Lunch only; never boil hard. | Ayurvedic note Curd-based fasting curry. |
Variations & further ideas: Vrat kadhi (singhara flour) · Aloo rassa · Sabudana–dahi · Kaddu–dahi
12.06 Vrat Khatta-Meetha Kaddu
VRAT · Serves 4 · Portion: ≈130 g · 25 min · Best: All year
Texture: Soft Dosha: Vata-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Pumpkin (kaddu) | cubed | 500 g | 2,500 g |
| Ghee (cow) | 2½ tsp | 12 g | 60 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Jaggery (gur) | 1 tbsp | 15 g | 75 g |
| Lemon juice | 2 tsp (instead of amchur) | 10 ml | 50 ml |
| Rock salt (sendha namak) | ½ tsp rock salt | 3 g | 15 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
Method
1. Temper cumin and ginger.
2. Add pumpkin and rock salt; cover 12 minutes; mash half.
3. Add jaggery, pepper and lemon.
| Per serving | Energy 77 kcal | Protein 1.3 g | Fat 3.2 g | Carbs 12.4 g | Fibre 0.8 g | Salt 0.8 g |
Care notes for 55+ guests Classic with kuttu or rajgira theplas. | Ayurvedic note Sweet pumpkin grounds Vata on fast days. |
Variations & further ideas: Kaddu–aloo vrat · Kaddu raita · Kaddu halwa · Kaddu kheer
12.07 Makhana Raita (Vrat)
VRAT · Serves 4 · Portion: 100 g · 10 min · Best: All year
Texture: Soft Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Curd (dahi), plain | 1¼ cups | 280 g | 1,400 g |
| Fox nut (makhana) | ¾ cup, roasted | 20 g | 100 g |
| Cumin (jeera) | ¼ tsp roasted | 1 g | 5 g |
| Black pepper | pinch | 0.3 g | 1.5 g |
| Rock salt (sendha namak) | ⅓ tsp rock salt | 2 g | 10 g |
| Mint leaves | 4 leaves | 3 g | 15 g |
Method
1. Whisk curd with cumin, pepper, salt.
2. Fold in makhana 10 minutes before serving so they soften.
3. Garnish with mint.
| Per serving | Energy 61 kcal | Protein 2.9 g | Fat 2.5 g | Carbs 7.2 g | Fibre 0.3 g | Salt 0.5 g |
Care notes for 55+ guests Soaked makhana becomes soft — safe for weak teeth. | Ayurvedic note Light, cooling, fasting-friendly. |
Variations & further ideas: Lauki raita · Pumpkin raita · Kheera raita · Makhana kheer
12.08 Samak Kheer
VRAT · Serves 6 · Portion: 100 ml · 35 min · Best: All year
Texture: Soft Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Barnyard millet (samak rice) | ¼ cup | 50 g | 250 g |
| Cow's milk, whole | 3⅓ cups | 800 ml | 4,000 ml |
| Mishri / sugar | ¼ cup | 50 g | 250 g |
| Green cardamom | ¼ tsp | 1 g | 5 g |
| Almonds | 8 | 10 g | 50 g |
Method
1. Wash samak; simmer in milk 25 minutes, stirring.
2. Add mishri and cardamom; garnish.
| Per serving | Energy 158 kcal | Protein 5.2 g | Fat 6.1 g | Carbs 20.7 g | Fibre 1.1 g | Salt 0.0 g |
Care notes for 55+ guests Soft grains; fasting dessert. | Ayurvedic note Light millet in milk. |
Variations & further ideas: Makhana kheer · Sabudana kheer · Rajgira kheer · Singhara kheer
12.09 Rajgira Ladoo (Soft)
VRAT · Serves 12 · Portion: 1 ladoo · 15 min · Best: All year
Texture: Soft-crisp Dosha: Nourishing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Amaranth (rajgira) flour | popped amaranth, 2 cups | 80 g | 400 g |
| Jaggery (gur) | ⅓ cup + 1 tbsp | 80 g | 400 g |
| Ghee (cow) | 1½ tsp | 8 g | 40 g |
| Water | 1 tbsp | 15 ml | 75 ml |
| Green cardamom | ⅛ tsp | 0.5 g | 2.5 g |
Method
1. Melt jaggery with water and ghee to a soft-ball stage.
2. Mix in popped amaranth and cardamom.
3. Shape warm into 12 ladoos.
| Per serving | Energy 56 kcal | Protein 0.9 g | Fat 1.1 g | Carbs 10.7 g | Fibre 0.5 g | Salt 0.0 g |
Care notes for 55+ guests Popped amaranth melts on the tongue. | Ayurvedic note Rajgira is a nourishing fasting seed. |
Variations & further ideas: Rajgira chikki — crumbled in milk · Rajgira porridge · Rajgira thepla · Rajgira–makhana mix
12.10 Singhara–Lauki Vrat Kadhi
VRAT · Serves 4 · Portion: 1 katori · 30 min · Best: All year
Texture: Smooth Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Curd (dahi), plain | 1 cup + 1 tbsp | 250 g | 1,250 g |
| Water-chestnut (singhara) flour | 2½ tbsp | 25 g | 125 g |
| Water | 2 cups | 500 ml | 2,500 ml |
| Bottle gourd (lauki) | 1 cup cubed | 150 g | 750 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 |
| Rock salt (sendha namak) | ½ tsp rock salt | 3 g | 15 g |
| Black pepper | pinch | 0.3 g | 1.5 g |
Method
1. Whisk curd, singhara flour and water smooth.
2. Temper cumin and ginger; add lauki 3 minutes.
3. Add curd mixture; stir to a boil; simmer 12 minutes.
4. Rock salt and pepper at the end.
| Per serving | Energy 89 kcal | Protein 2.7 g | Fat 4.8 g | Carbs 9.0 g | Fibre 0.6 g | Salt 0.8 g |
Care notes for 55+ guests Lunch only. | Ayurvedic note Water-chestnut flour replaces besan on fasts. |
Variations & further ideas: Rajgira kadhi · Aloo–dahi curry · Kuttu kadhi · Sabudana–dahi