4. Stir-fries, Braises & Curries
The wok cooks quickly over high heat with little oil — perfect for keeping vegetables bright. For older digestion, stir-fry a little longer, add a splash of stock and cover for a minute (the Chinese 'stir-fry–braise'), and cut everything small.
4.01 Bok Choy with Ginger & Sesame
Stir-fry · Chinese · Inspired by Stir-fried bok choy · Serves 4 · ≈120 g · 12 min
Texture: Tender · Dosha: Pitta–Kapha · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Bok choy / pak choi | 4 heads, halved | 500 g |
| Sesame (til) oil | 2 tsp | 10 g |
| Ghee (cow) | 1 tsp (or more sesame oil) | 5 g |
| Ginger, fresh | 1 tbsp, julienned | 15 g |
| Vegetable stock (no onion–garlic, home-made) | ¼ cup | 60 ml |
| Soy sauce / tamari (gluten-free) | 2 tsp | 10 ml |
| Sesame seeds (til) | 1 tsp toasted | 5 g |
- Heat oils; add ginger 30 seconds.
- Add bok choy, stems first; toss 2 minutes.
- Add stock; cover 2 minutes until tender.
- Season with soy; scatter sesame.
Per serving (est.): 62 kcal · protein 2.4 g · fat 4.7 g · carbs 4 g · fibre 1.5 g · salt 0.4 g
Care notes for 55+ guests: Covering steams the stems soft.
Ayurvedic note: Light, bitter-sweet greens; ginger makes them Vata-friendly.
Ayurvedic adaptations: Garlic → ginger
Variations & further ideas: Choy sum with ginger · Spinach with sesame · Napa cabbage stir-fry · Pea shoots with ginger
4.02 Buddha's Delight (Lo Han Jai, Mushroom-free)
Stir-fry · Chinese · Inspired by Luohan zhai — Lunar New Year temple stew · Serves 6 · ≈200 g · 45 min
Texture: Soft · Dosha: Tridoshic · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Napa / Chinese cabbage | Chinese cabbage | 300 g |
| Carrot | 1 | 150 g |
| Snow peas / mangetout | 1 cup | 100 g |
| Bamboo shoots | shoots, sliced | 100 g |
| Lotus root | thin slices | 100 g |
| Tofu, firm | fried tofu puffs or firm tofu | 200 g |
| Glass / mung-bean starch noodles (dry) | soaked | 40 g |
| Ginger, fresh | 2 tsp | 10 g |
| Sesame (til) oil | 1 tbsp | 15 g |
| Soy sauce / tamari (gluten-free) | 1 tbsp + 1 tsp | 20 ml |
| Vegetable stock (no onion–garlic, home-made) | 1⅔ cups | 400 ml |
| Cornflour (cornstarch) | 2 tsp slaked | 8 g |
| Red dates / jujube (dried) | 4 red dates | 20 g |
- Sauté ginger in sesame oil; add carrot, lotus and bamboo 3 minutes.
- Add cabbage, tofu, dates and stock; braise 12 minutes.
- Add snow peas and noodles for 4 minutes.
- Season with soy; thicken lightly with starch.
Per serving (est.): 157 kcal · protein 8 g · fat 5.7 g · carbs 20.4 g · fibre 4 g · salt 0.5 g
Care notes for 55+ guests: Braised until tender; noodles cut short.
Ayurvedic note: Eaten on the first day of Lunar New Year as a vegetarian purification — sattvic in spirit.
Ayurvedic adaptations: Shiitake, wood-ear and fermented bean curd → lotus, bamboo and red dates
Variations & further ideas: Simplified jai with cabbage and tofu · Jai with glass noodles in broth · Temple vegetable stew · Mixed vegetable sabzi (Vol. I)
4.03 Red-Braised Tofu (Hong Shao Doufu)
Stir-fry · Chinese · Inspired by Hong shao · Serves 4 · ≈150 g · 30 min
Texture: Soft · Dosha: Vata–Kapha · Best season: Vata season (autumn – early winter)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Tofu, firm | firm, thick slices | 400 g |
| Sesame (til) oil | 1 tbsp | 15 g |
| Ginger, fresh | 4 slices | 10 g |
| Star anise / Sichuan pepper / five-spice | 1 star anise | 0.5 g |
| Cinnamon | small piece | 0.5 g |
| Soy sauce / tamari (gluten-free) | 1 tbsp + 1 tsp | 20 ml |
| Jaggery (gur) | 2 tsp | 10 g |
| Vegetable stock (no onion–garlic, home-made) | 1 cup + 1 tbsp | 250 ml |
| Bok choy / pak choi | to serve | 200 g |
- Pan-fry tofu slices golden on both sides.
- Add ginger, star anise and cinnamon; then soy, jaggery and stock.
- Braise 15 minutes until the sauce is glossy and reduced.
- Serve with blanched bok choy and rice.
Per serving (est.): 202 kcal · protein 17.2 g · fat 12.6 g · carbs 7.7 g · fibre 3 g · salt 0.7 g
Care notes for 55+ guests: Long braising softens the tofu.
Ayurvedic note: Warming spices and sweet-salty sauce make cooling tofu suit Vata and Kapha.
Ayurvedic adaptations: Pork belly → tofu · Rice wine → stock
Variations & further ideas: Red-braised daikon · Red-braised seitan · Hong shao pumpkin · Red-braised tofu puffs
4.04 Mild Sattvic Mapo Tofu
Stir-fry · Chinese · Inspired by Sichuan mapo doufu · Serves 4 · ≈180 g · 25 min
Texture: Soft · Dosha: Vata–Kapha · Best season: Vata season (autumn – early winter), Kapha season (late winter – spring)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Tofu, silken | or soft tofu, cubed | 400 g |
| Sesame (til) oil | 1 tbsp | 15 g |
| Ginger, fresh | 2 tsp minced | 10 g |
| Miso (white or barley) | 1 tbsp (in place of doubanjiang) | 15 g |
| Kashmiri chilli powder (mild) | pinch mild paprika | 0.5 g |
| Black pepper | ¼ tsp ground Sichuan or black pepper | 0.5 g |
| Green peas, fresh | ½ cup | 80 g |
| Vegetable stock (no onion–garlic, home-made) | 1 cup + 1 tbsp | 250 ml |
| Soy sauce / tamari (gluten-free) | 1½ tsp | 8 ml |
| Cornflour (cornstarch) | 2 tsp slaked | 8 g |
| Coriander leaves | chopped | 5 g |
- Blanch tofu in salted water 2 minutes; drain.
- Sauté ginger in oil; add miso and paprika 30 seconds.
- Add stock, soy, peas and tofu; simmer 6 minutes gently.
- Thicken; dust with Sichuan pepper; garnish with coriander.
Per serving (est.): 127 kcal · protein 6.7 g · fat 6.8 g · carbs 9.9 g · fibre 1.5 g · salt 0.7 g
Care notes for 55+ guests: Silky and soft; the original is very hot — this is gentle.
Ayurvedic note: Warm and pungent enough for Kapha; mild enough for Pitta.
Ayurvedic adaptations: Minced pork, garlic, leeks and chilli bean paste → peas, ginger and miso
Variations & further ideas: Mapo with spinach · Mapo eggplant-free with zucchini · Mapo with edamame · Mapo udon
4.05 Lotus Root & Snow Peas Stir-fry
Stir-fry · Chinese · Inspired by Cantonese lotus stir-fry · Serves 4 · ≈130 g · 20 min
Texture: Crisp-tender · Dosha: Pitta–Kapha · Best season: Kapha season (late winter – spring), All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Lotus root | thin slices, soaked in water | 300 g |
| Snow peas / mangetout | 1½ cups | 150 g |
| Carrot | thin slices | 100 g |
| Ginger, fresh | 2 tsp | 10 g |
| Sesame (til) oil | 1 tbsp | 15 g |
| Soy sauce / tamari (gluten-free) | 2 tsp | 10 ml |
| Vegetable stock (no onion–garlic, home-made) | ¼ cup | 60 ml |
| Rock salt (sendha namak) | pinch | 1 g |
- Blanch lotus root 2 minutes.
- Stir-fry ginger in oil; add lotus and carrot 3 minutes.
- Add snow peas and stock; cover 2 minutes; season.
Per serving (est.): 119 kcal · protein 3.5 g · fat 4 g · carbs 18.7 g · fibre 5.4 g · salt 0.6 g
Care notes for 55+ guests: Blanch longer (5 minutes) for a softer texture.
Ayurvedic note: Lotus root is astringent-sweet and cooling.
Variations & further ideas: Lotus with edamame · Lotus root kinpira · Lotus–peanut soup · Lotus with sesame
4.06 Gai Lan with Kombu–Soy Glaze
Stir-fry · Chinese · Inspired by Gai lan with oyster sauce · Serves 4 · ≈120 g · 12 min
Texture: Tender · Dosha: Pitta–Kapha · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Gai lan (Chinese broccoli) | Chinese broccoli | 500 g |
| Vegetable stock (no onion–garlic, home-made) | ⅓ cup kombu dashi | 80 ml |
| Soy sauce / tamari (gluten-free) | 1 tbsp | 15 ml |
| Jaggery (gur) | 1 tsp | 5 g |
| Cornflour (cornstarch) | 1 tsp slaked | 5 g |
| Sesame (til) oil | 1 tsp | 5 g |
| Ginger, fresh | 1 tsp | 5 g |
- Blanch gai lan 3 minutes until tender; drain; arrange.
- Simmer dashi, soy, jaggery and ginger; thicken with starch; add sesame oil.
- Pour over the greens.
Per serving (est.): 52 kcal · protein 1.7 g · fat 2.2 g · carbs 7.7 g · fibre 3.2 g · salt 0.5 g
Care notes for 55+ guests: Peel thick stems; cut into short lengths.
Ayurvedic note: Bitter greens for Pitta and Kapha; the warm glaze balances Vata.
Ayurvedic adaptations: Oyster sauce → kombu–soy glaze
Variations & further ideas: Broccoli with glaze · Choy sum with glaze · Kale with glaze · Gai lan with ginger
4.07 Thai Green Curry with Vegetables & Tofu (Allium-free)
Stir-fry · Thai · Inspired by Gaeng keow wan · Serves 4 · ≈250 g · 40 min
Texture: Soft · Dosha: Vata–Kapha · Best season: Vata season (autumn – early winter), All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Coconut milk, thin | 1⅔ cups | 400 ml |
| Lemongrass | 2 stalks | 20 g |
| Galangal (fresh) | 1 tbsp | 15 g |
| Ginger, fresh | 2 tsp | 10 g |
| Coriander leaves | stems + leaves | 20 g |
| Kaffir lime leaves / pandan leaf | 4 | 2 g |
| Green chilli (optional, deseeded) | 1–2 mild | 5 g |
| Cumin (jeera) | ½ tsp | 1 g |
| Coriander seed / powder | ½ tsp | 1 g |
| Black pepper | ¼ tsp | 0.5 g |
| Tofu, firm | firm | 250 g |
| Pumpkin (kaddu) | cubed | 200 g |
| Zucchini / tori | 1 | 150 g |
| French beans | green beans | 100 g |
| Soy sauce / tamari (gluten-free) | 1 tbsp | 15 ml |
| Jaggery (gur) | 1½ tsp | 8 g |
| Fresh herbs (rosemary, thyme, sage, basil, parsley, oregano, dill, tarragon) | Thai basil | 8 g |
| Lemon juice | 2 tsp lime | 10 ml |
- Paste: grind lemongrass, galangal, ginger, coriander, chilli, cumin, coriander seed, pepper and 2 lime leaves with a splash of coconut milk.
- Fry the paste in 3 tbsp thick coconut cream 3 minutes until fragrant.
- Add remaining coconut milk, pumpkin and beans; simmer 10 minutes; add zucchini and tofu 6 minutes.
- Season with soy, jaggery and lime; add Thai basil and remaining lime leaves.
Per serving (est.): 258 kcal · protein 13.2 g · fat 17.9 g · carbs 15 g · fibre 4.1 g · salt 0.5 g
Care notes for 55+ guests: Mild version; serve with soft jasmine rice.
Ayurvedic note: Coconut cools while galangal and lemongrass warm — a balanced curry.
Ayurvedic adaptations: Shallot, garlic, shrimp paste and fish sauce → ginger, coriander stems, soy
Variations & further ideas: Yellow curry with potato · Red curry with pumpkin (mild) · Massaman-style with sweet potato · Kerala stew comparison (Vol. II)
4.08 Japanese Simmered Vegetables (Nimono)
Stir-fry · Japanese · Inspired by Nishime / chikuzen-ni · Serves 4 · ≈180 g · 40 min
Texture: Very soft · Dosha: Vata–Pitta · Best season: Vata season (autumn – early winter), All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Pumpkin (kaddu) | kabocha | 250 g |
| Carrot | 1 | 120 g |
| Radish (mooli) | daikon | 200 g |
| Colocasia (arbi) | taro | 150 g |
| Lotus root | slices | 100 g |
| Snow peas / mangetout | to garnish | 40 g |
| Vegetable stock (no onion–garlic, home-made) | 2 cups kombu dashi | 500 ml |
| Soy sauce / tamari (gluten-free) | 1 tbsp + 1 tsp | 20 ml |
| Brown-rice syrup / rice malt | 1 tbsp (or jaggery) | 15 g |
- Cut vegetables into bite-size pieces with bevelled edges (mentori — prevents breaking).
- Simmer in dashi with an otoshibuta (drop lid, or baking paper) 20 minutes.
- Add soy and rice syrup; simmer 10 minutes more until absorbed.
- Rest in the liquid; serve warm with blanched snow peas.
Per serving (est.): 122 kcal · protein 3.4 g · fat 0.3 g · carbs 27.9 g · fibre 5 g · salt 0.7 g
Care notes for 55+ guests: One of the softest vegetable dishes in any cuisine.
Ayurvedic note: Simmered root vegetables — the essence of Vata-pacifying food.
Ayurvedic adaptations: Chicken and konnyaku → taro and lotus root · Mirin and sake → rice syrup
Variations & further ideas: Kabocha nimono · Daikon nimono · Taro nimono · Nimono with tofu
4.09 Simmered Daikon with Miso Sauce (Furofuki Daikon)
Stir-fry · Japanese · Inspired by Furofuki daikon · Serves 4 · 2 rounds · 50 min
Texture: Very soft · Dosha: Kapha–Vata · Best season: Vata season (autumn – early winter), Kapha season (late winter – spring)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Radish (mooli) | daikon, 3-cm rounds, peeled | 800 g |
| Rice, white basmati (raw) | 1 tbsp (to blanch) | 15 g |
| Kombu (dried kelp) | 1 piece | 5 g |
| Water | 4 cups | 1000 ml |
| Miso (white or barley) | 2 tbsp | 30 g |
| Brown-rice syrup / rice malt | 1 tbsp | 15 g |
| Sesame seeds (til) | 1 tbsp ground | 10 g |
| Ginger, fresh | grated | 3 g |
- Bevel the daikon edges; score one side with a cross.
- Simmer 10 minutes with a spoon of rice (removes bitterness); rinse.
- Simmer in water with kombu 30 minutes until a skewer slides through.
- Warm miso, rice syrup, sesame and 2 tbsp cooking liquid to a sauce; spoon over.
Per serving (est.): 89 kcal · protein 3.1 g · fat 1.9 g · carbs 16.1 g · fibre 4.3 g · salt 0.9 g
Care notes for 55+ guests: Melts like butter; ideal for poor teeth.
Ayurvedic note: Cooked daikon is light and digestive for Kapha; miso warms for Vata.
Variations & further ideas: Daikon with ginger glaze · Turnip furofuki · Daikon in oden broth · Radish sabzi (Vol. I)
4.10 Indonesian Coconut Vegetable Stew (Sayur Lodeh)
Stir-fry · Malaysian & Indonesian · Inspired by Sayur lodeh · Serves 6 · ≈250 g · 40 min
Texture: Soft · Dosha: Vata–Pitta · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Coconut milk, thin | 1⅔ cups | 400 ml |
| Vegetable stock (no onion–garlic, home-made) | 1⅔ cups | 400 ml |
| Galangal (fresh) | 4 slices | 15 g |
| Lemongrass | 1 stalk | 15 g |
| Bay leaf (tej patta) | 2 (salam or bay) | 0.5 g |
| Turmeric powder | ½ tsp | 1 g |
| Coriander seed / powder | ½ tsp | 1 g |
| Ginger, fresh | 2 tsp | 10 g |
| Cabbage | chunks | 200 g |
| French beans | long beans | 150 g |
| Pumpkin (kaddu) | chayote or pumpkin | 200 g |
| Tofu, firm | or tempeh | 200 g |
| Jaggery (gur) | 1½ tsp | 8 g |
| Rock salt (sendha namak) | ¾ tsp | 4 g |
- Grind ginger, turmeric and coriander seed to a paste; fry in 1 tbsp coconut cream.
- Add stock, galangal, lemongrass, bay leaves and pumpkin; simmer 10 minutes.
- Add beans, cabbage and tofu; then coconut milk; simmer 10 minutes gently.
- Season with jaggery and salt; serve with rice.
Per serving (est.): 165 kcal · protein 7.5 g · fat 11.1 g · carbs 11.5 g · fibre 3.1 g · salt 0.7 g
Care notes for 55+ guests: Soft vegetables in mild coconut broth.
Ayurvedic note: Very similar to Kerala's olan and avial — coconut and turmeric.
Ayurvedic adaptations: Shallots, garlic, candlenut and shrimp paste → ginger, turmeric, coriander seed
Variations & further ideas: Olan (Vol. II) · Lodeh with jackfruit · Lodeh with rice cakes (lontong) · Malaysian vegetable kurma