Recipes · Volumes I, II, IV & V
The Recipe Library
422 sattvic recipes — Indian, Western and Eastern — gentle food for every season.
55 recipes match your choices
Vol I · Mar 3March
Karela with Jaggery & Fennel (Soft)
IndianPan-IndianSpring–summer- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
97 kcal1.5 g proteinSoftView recipe →- Vol I · Jul 3
July
Haridwar Khatta-Meetha Kaddu
IndianHaridwar & UttarakhandMonsoon- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
113 kcal1.8 g proteinSoft, half-mashedView recipe → - Vol I · Aug 3
August
Arbi Ajwaini (Colocasia with Carom)
IndianPan-IndianMonsoon- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
155 kcal1.8 g proteinSoft insideView recipe → - Vol II · 5.22
Sabzis & Curries
Raw-Mango Kaddu (Summer Khatta Kaddu)
IndianPan-IndianSpring–summer- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
81 kcal1.3 g proteinSoftView recipe → - Vol V · 9.02
Pickles, Sauces & Condiments
Nepali Tomato–Sesame Achar
Inspired by Golbheda ko achar
EasternHimalayanAll year- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
36 kcal1.1 g proteinSmoothView recipe → 
Vol I · May 1May
Vegetable Rava Idli with Coconut Chutney
IndianPan-IndianSpring–summer- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
345 kcal9.8 g proteinSoft, spongyView recipe →- Vol II · 5.03
Sabzis & Curries
Shukto (Bengali Bitter–Sweet Medley, Light)
IndianBengalSpring–summer- Gluten-free
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
87 kcal1.8 g proteinSoftView recipe → - Vol V · 8.06
Vegetable Sides & Warm Salads
Gotu Kola & Coconut Mallum
Inspired by Gotu kola sambola / mallum
EasternSri LankanAll year- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
77 kcal1.3 g proteinFinely choppedView recipe → - Vol I · Feb 1
February
Matar–Gajar Vegetable Upma
IndianPan-IndianWinter- Vegan if oil replaces ghee
- Soy-free
- Vata
- Pitta
- Kapha
233 kcal6.7 g proteinSoftView recipe → - Vol I · Apr 1
April
Lemon–Peas Poha (Soft)
IndianPan-IndianSpring–summer- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
219 kcal5 g proteinSoftView recipe → 
Vol I · Jun 2June
Kaddu–Toor Dal Sambar (Mild, No Onion)
IndianTamil NaduSpring–summer- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
167 kcal8 g proteinSoftView recipe →- Vol I · Jun 3
June
Bhindi with Coconut (Kerala-style)
IndianKeralaSpring–summer- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
94 kcal2.1 g proteinSoftView recipe → 
Vol I · Jul 5July
Pepper–Jeera Rasam with Soft Rice
IndianTamil NaduMonsoon- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
207 kcal5.3 g proteinThin soup + soft riceView recipe →- Vol I · Aug 1
August
Moong Dal Dhokla (Steamed)
IndianGujaratMonsoon- Gluten-free
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
212 kcal12.9 g proteinSoft, spongyView recipe → 
Vol I · Sep 2September
Kerala Parippu Curry (Moong with Coconut)
IndianKeralaMonsoonAutumn- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
210 kcal9.6 g proteinSoft, smoothView recipe →- Vol I · Sep 5
September
Rice Kanji with Ghee, Cumin & Ginger · Payar
IndianKeralaMonsoonAutumn- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
180 kcal5 g proteinThin porridgeView recipe → 
Vol II · 1.10The Classical Pathya Kitchen (Krutanna)
Takra Peya — Buttermilk Rice Gruel (Lunch)
IndianClassical AyurvedaAll year- Gluten-free
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
86 kcal2 g proteinIDDSI 2View recipe →- Vol II · 2.02
Breakfasts
Foxtail-Millet Vegetable Upma
IndianPan-IndianAll year- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
193 kcal6.3 g proteinSoftView recipe → - Vol II · 2.08
Breakfasts
Savoury Kozhukattai (Steamed Rice Dumplings)
IndianTamil NaduAll year- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
190 kcal3 g proteinSoftView recipe → - Vol II · 2.09
Breakfasts
Puttu with Soft Kadala Curry
IndianKeralaAll year- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
379 kcal8.7 g proteinSoft (moisten with curry)View recipe → - Vol II · 2.13
Breakfasts
Oats–Rava Idli
IndianPan-IndianAll year- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
195 kcal6.8 g proteinSoftView recipe → - Vol II · 3.02
Dals, Kadhis, Sambars & Rasams
Toor Dal with Drumstick
IndianPan-IndianSpring–summer- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
165 kcal8.1 g proteinSoft (scrape pods)View recipe → - Vol II · 3.03
Dals, Kadhis, Sambars & Rasams
Gujarati Kadhi (Sweet–Sour, Light)
IndianGujaratAll year- Gluten-free
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
116 kcal4.4 g proteinSmoothView recipe → - Vol II · 3.04
Dals, Kadhis, Sambars & Rasams
Majjige Huli (Karnataka Buttermilk Curry)
IndianKarnatakaSpring–summer- Gluten-free
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
126 kcal3.7 g proteinSmooth with soft vegetablesView recipe → - Vol II · 3.05
Dals, Kadhis, Sambars & Rasams
Mor Kuzhambu with Lady's Finger
IndianTamil NaduSpring–summerMonsoon- Gluten-free
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
125 kcal3.9 g proteinSmoothView recipe → - Vol II · 3.06
Dals, Kadhis, Sambars & Rasams
Moru Curry (Kerala Spiced Buttermilk)
IndianKeralaAll year- Gluten-free
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
59 kcal2.2 g proteinThinView recipe → - Vol II · 3.08
Dals, Kadhis, Sambars & Rasams
Erissery (Pumpkin & Lobia with Roasted Coconut)
IndianKeralaMonsoonAutumn- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
150 kcal4.8 g proteinSoft, mashedView recipe → - Vol II · 3.09
Dals, Kadhis, Sambars & Rasams
Cherupayar Curry (Kerala Whole Moong)
IndianKeralaAll year- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
177 kcal8 g proteinSoftView recipe → - Vol II · 3.10
Dals, Kadhis, Sambars & Rasams
Lemon Rasam
IndianTamil NaduSpring–summerMonsoon- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
51 kcal1.9 g proteinThinView recipe → - Vol II · 3.11
Dals, Kadhis, Sambars & Rasams
Moong-Dal Rasam
IndianTamil NaduAll year- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
71 kcal3.4 g proteinThinView recipe → - Vol II · 3.12
Dals, Kadhis, Sambars & Rasams
Mysore Rasam (No Garlic)
IndianTamil NaduWinterMonsoon- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
89 kcal3.1 g proteinThinView recipe → - Vol II · 3.14
Dals, Kadhis, Sambars & Rasams
Toor Dal with Kokum
IndianMaharashtraSpring–summerMonsoon- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
160 kcal7.3 g proteinSoftView recipe → - Vol II · 5.02
Sabzis & Curries
Ash-Gourd & Moong Kootu
IndianTamil NaduSpring–summerAutumn- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
121 kcal4.6 g proteinSoftView recipe → - Vol II · 5.09
Sabzis & Curries
Raw-Banana Poriyal
IndianTamil NaduAll year- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
160 kcal1.6 g proteinSoftView recipe → - Vol II · 5.10
Sabzis & Curries
Kundru (Ivy Gourd) Thoran
IndianKeralaSpring–summerMonsoon- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
74 kcal1.3 g proteinSoftView recipe → - Vol II · 5.11
Sabzis & Curries
Beans–Coconut Thoran
IndianKeralaAll year- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
85 kcal1.9 g proteinSoftView recipe → - Vol II · 5.12
Sabzis & Curries
Beetroot Thoran
IndianKeralaWinter- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
92 kcal1.6 g proteinSoftView recipe → - Vol II · 6.01
Rice, Khichdi & Millets
Thayir Sadam (Curd Rice, Lunch)
IndianTamil NaduSpring–summerAutumn- Gluten-free
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
218 kcal6.2 g proteinSoftView recipe → - Vol II · 6.02
Rice, Khichdi & Millets
Lemon Rice (Chitranna)
IndianKarnatakaSpring–summerMonsoon- Vegan if oil replaces ghee
- Gluten-free
- Soy-free
- Vata
- Pitta
- Kapha
200 kcal4.6 g proteinSoft grainsView recipe → - Vol II · 6.03
Rice, Khichdi & Millets
Coconut Rice (Thengai Sadam)
IndianTamil NaduSpring–summerAutumn- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
256 kcal4.6 g proteinSoftView recipe → - Vol II · 6.05
Rice, Khichdi & Millets
Sattvic Bisi Bele Bath
IndianKarnatakaWinterMonsoon- Vegan if oil replaces ghee
- Gluten-free
- Soy-free
- Vata
- Pitta
- Kapha
242 kcal7.5 g proteinSoft porridgeView recipe → - Vol II · 8.01
Chutneys, Raitas & Accompaniments
Coconut–Coriander Chutney
IndianPan-IndianAll year- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
67 kcal1 g proteinSmoothView recipe → - Vol II · 8.05
Chutneys, Raitas & Accompaniments
Tomato–Ginger Chutney (Mild)
IndianPan-IndianWinterMonsoon- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
24 kcal0.5 g proteinSmoothView recipe → - Vol II · 8.06
Chutneys, Raitas & Accompaniments
Inji Puli (Kerala Ginger–Tamarind Relish)
IndianKeralaAll year- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
44 kcal0.3 g proteinThickView recipe → - Vol II · 8.07
Chutneys, Raitas & Accompaniments
Beetroot Pachadi (Warm)
IndianKeralaWinter- Gluten-free
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
70 kcal1.7 g proteinSoftView recipe → - Vol II · 8.08
Chutneys, Raitas & Accompaniments
Cucumber Kichadi
IndianKeralaSpring–summer- Gluten-free
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
64 kcal1.7 g proteinSoftView recipe → 
Vol II · 10.01Evening Snacks (Steamed, Baked & Light)
Khandvi (Soft Gram-Flour Rolls)
IndianGujaratAll year- Gluten-free
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
133 kcal5.8 g proteinVery softView recipe →- Vol II · 10.02
Evening Snacks (Steamed, Baked & Light)
Steamed Arbi Patra (Colocasia-Leaf Rolls)
IndianGujaratMonsoon- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
131 kcal5.7 g proteinSoftView recipe → - Vol II · 10.03
Evening Snacks (Steamed, Baked & Light)
Moong Sundal (Soft)
IndianTamil NaduAll year- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
148 kcal7.4 g proteinSoftView recipe → - Vol II · 10.04
Evening Snacks (Steamed, Baked & Light)
Steamed Kosambari (Moong Dal Salad)
IndianTamil NaduSpring–summer- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
134 kcal6.6 g proteinSoftView recipe → - Vol II · 10.05
Evening Snacks (Steamed, Baked & Light)
Baked Vegetable Handvo
IndianGujaratAll year- Gluten-free
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
160 kcal5.7 g proteinSoft-moistView recipe → - Vol II · 10.10
Evening Snacks (Steamed, Baked & Light)
Rava Dhokla (Instant, Steamed)
IndianGujaratAll year- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
183 kcal6 g proteinSoftView recipe → - Vol IV · 3.07
Stews, Pies & One-Pot Meals
Western Kitchari with Quinoa & Seasonal Vegetables
Inspired by Kripalu-style kitchari
WesternNorth AmericanAll year- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
252 kcal11.5 g proteinSoft porridgeView recipe → - Vol IV · 9.06
Sauces, Spreads & Condiments
Apple–Ginger Chutney
Inspired by Bramley apple chutney
WesternBritish & IrishVata season- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
49 kcal0.3 g proteinSoftView recipe → - Vol I · Jan 2
January
Sarson–Palak–Bathua Saag (Sattvic)
IndianPunjabWinter- Vegan if oil replaces ghee
- Gluten-free
- Nut-free
- Vata
- Pitta
- Kapha
125 kcal7.3 g proteinPureed / smoothView recipe →