Volume IV
Stews, Pies & One-Pot Meals
Long-simmered stews and pies are Western comfort food — and very close to the Ayurvedic ideal of soft, moist, slowly cooked food. Pulses replace meat; root vegetables, herbs and ghee provide depth.
| No. | Recipe | Region | Best season | kcal | Protein (g) |
|---|---|---|---|---|---|
| 3.01 | Lentil Shepherd's Pie with Sweet-Potato Mash | British & Irish | Vata season (autumn – early winter), All year | 317 | 13.1 |
| 3.02 | Summer Vegetable Tian (Ratatouille-inspired) | French | Pitta season (summer) | 136 | 3 |
| 3.03 | Irish Root-Vegetable & Barley Stew | British & Irish | Kapha season (late winter – spring), Vata season (autumn – early winter) | 163 | 3.8 |
| 3.04 | Mild Mung Bean & Vegetable Chili | Latin American | Kapha season (late winter – spring), Vata season (autumn – early winter) | 220 | 11.7 |
| 3.05 | Chickpea & Squash Tagine with Apricots | Middle Eastern | Vata season (autumn – early winter) | 247 | 8.7 |
| 3.06 | Tuscan Cannellini & Kale Stew | Italian | Kapha season (late winter – spring), Vata season (autumn – early winter) | 245 | 12 |
| 3.07 | Western Kitchari with Quinoa & Seasonal Vegetables | North American | All year | 252 | 11.5 |
| 3.08 | Creamy Vegetable Pot Pie with Spelt Crust | North American | Vata season (autumn – early winter) | 475 | 15.7 |
- Vol IV · 3.01
Stews, Pies & One-Pot Meals
Lentil Shepherd's Pie with Sweet-Potato Mash
Inspired by Shepherd's pie
WesternBritish & IrishVata seasonAll year- Gluten-free with tamari
- Nut-free
- Vata
- Pitta
- Kapha
317 kcal13.1 g proteinSoftView recipe → - Vol IV · 3.02
Stews, Pies & One-Pot Meals
Summer Vegetable Tian (Ratatouille-inspired)
Inspired by Ratatouille / tian provençal
WesternFrenchPitta season- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
136 kcal3 g proteinSoftView recipe → - Vol IV · 3.03
Stews, Pies & One-Pot Meals
Irish Root-Vegetable & Barley Stew
Inspired by Irish stew (vegetarian)
WesternBritish & IrishKapha seasonVata season- Vegan if oil replaces ghee
- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
163 kcal3.8 g proteinSoftView recipe → - Vol IV · 3.04
Stews, Pies & One-Pot Meals
Mild Mung Bean & Vegetable Chili
Inspired by Chili sin carne
WesternLatin AmericanKapha seasonVata season- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
220 kcal11.7 g proteinSoftView recipe → - Vol IV · 3.05
Stews, Pies & One-Pot Meals
Chickpea & Squash Tagine with Apricots
Inspired by Moroccan tagine
WesternMiddle EasternVata season- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
247 kcal8.7 g proteinSoftView recipe → - Vol IV · 3.06
Stews, Pies & One-Pot Meals
Tuscan Cannellini & Kale Stew
Inspired by Ribollita
WesternItalianKapha seasonVata season- Dairy-free
- Vegan
- Nut-free
- Vata
- Pitta
- Kapha
245 kcal12 g proteinSoft, thickView 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 · 3.08
Stews, Pies & One-Pot Meals
Creamy Vegetable Pot Pie with Spelt Crust
Inspired by Chicken pot pie (vegetarian)
WesternNorth AmericanVata season- Nut-free
- Soy-free
- Vata
- Pitta
- Kapha
475 kcal15.7 g proteinSoft fillingView recipe →