Rooted in Ayurvedic principles and adapted for everyday use, these everyday Ayurvedic recipes are designed to nourish your gut, calm digestion, and bring balance to your daily routine. From breakfast through
bedtime, each dish supports well-being with flavors that comfort and heal from within. They’re simple, nourishing, and designed to restore balance throughout the day. Here’s a selection of recipes by Nidhi Pandya for each meal, drawn from her book Your Body Already Knows, which features many more such everyday staples.
BREAKFAST: Stewed Apples
Stewed apples are the perfect way to enjoy the season’s final harvest. As fall winds down, this comforting dish brings warmth and nourishment while making the most of nature’s bounty.
Prep time: 5 minutes
Cook time: 15 minutes
Serves: 2 to 3
Ingredients
3 medium apples (preferably a sweet variety such as Fuji, Gala, or Honeycrisp)
½ tablespoon ghee (clarified butter)
1 cinnamon stick or ½ teaspoon ground cinnamon
3 to 4 whole cloves
½ cup (4 fl oz/120 ml) water
A pinch of ground cardamom (optional)
Method
Peel, core, and chop the apples into bite-sized pieces. Set aside.
In a medium saucepan, heat the ghee over medium heat.
If using a cinnamon stick, add it to the ghee and let it toast for a minute.
Add the cloves and toast for another 30 seconds.
Add the chopped apples and stir to coat them in the ghee and spices.
Add the water and bring to a gentle simmer.
Once the apples are stewed and tender, remove the cinnamon stick and cloves, if using.
Stir in the ground cinnamon and a pinch of ground cardamom, if desired.
Divide into serving bowls and enjoy warm.
LUNCH: Ayurvedic Mujadara
Mujadara is a classic dish made from lentils and groats (often rice), garnished with sautéed or caramelised onions. Enjoy it warm with a side of veggies. It also pairs well with Ayurvedic buttermilk.
Prep time: 15 minutes (plus soaking time)
Cook time: 25–30 minutes
Serves: 2 to 3
Ingredients
1 cup (6 oz/170 g) brown lentils
½ cup (3 oz/85 g) aged rice (organic sona masuri or basmati) or bulgur wheat
2 tablespoons ghee or olive oil
1 large onion, thinly sliced
3 cups (26 fl oz/750 ml) water or vegetable broth
¼ inch cinnamon stick
½ teaspoon salt (or to taste)
A squeeze of fresh lemon juice
½ teaspoon ground cumin, roasted
½ teaspoon sumac (optional)
Fresh cilantro (coriander) or parsley, to garnish
Method
Rinse the lentils under cold water, then soak in fresh water for 30 minutes to 1 hour.
Rinse the rice or bulgur wheat, then soak in a separate bowl for 20 minutes.
Heat ghee or olive oil in a large deep pot over medium heat.
Add the sliced onion and sauté for about 15 minutes until golden brown and caramelised. Set aside on a paper-towel-lined plate.
Add the rinsed and drained lentils to the same pot and cook for a few minutes. Add extra oil if needed.
Pour in most of the water or broth, add the cinnamon stick, cover, and bring to a boil.
Once boiling, add the rinsed rice. Stir, season with salt, and cook for 15–20 minutes until tender. Adjust water if needed.
Turn off the heat. Fluff with a fork and add lemon juice to taste.
Stir in roasted cumin and adjust seasoning.
Transfer to a serving dish, top with caramelised onions, and sprinkle with sumac if using.
Garnish with fresh cilantro or parsley.
DINNER: Simple Barley Stew
Barley is a staple in Ayurveda and can be eaten daily, though it may be drying for some as it has a “scraping” quality. This same property makes barley useful for weight loss, healthy bowels, blood pressure regulation, and lowering cholesterol.
Prep time: 10 minutes
Cook time: 50 minutes
Serves: 2 to 3
Ingredients
1 tablespoon olive oil or ghee
1 onion, chopped
1 potato, peeled and chopped
1 carrot, peeled (if not organic) and chopped
1 stalk celery, chopped
1 cup (6½ oz/185 g) barley, washed
6 cups (48 fl oz/1.4 litres) water
Salt and pepper, to taste
½ teaspoon parsley or ¼ teaspoon thyme (optional)
Method
Heat olive oil or ghee in a pot.
Add onion, potato, carrot, and celery. Sauté until softened.
Add the barley and stir briefly.
Pour in the water and bring to a boil.
Reduce heat and simmer for 30–40 minutes until barley is tender and the stew thickens.
Season with salt, pepper, and herbs if using.
Stir and serve hot.
BEDTIME BEVERAGE: Hot Raab (Savory Malt Drink)
Savory malt, or raab, is typically enjoyed warm. Light yet nourishing, it’s a comforting drink—perfect at night or in the winter months.
Prep time: 5 minutes
Cook time: 20 minutes
Serves: 2 to 3
Ingredients
1 tablespoon ghee (clarified butter)
2 tablespoons bajra (pearl millet or another coloured millet flour)
½ teaspoon cumin seeds
½ teaspoon ajwain (carom seeds)
A pinch of asafetida (hing) powder (optional)
½ teaspoon ground ginger or 1 teaspoon grated fresh ginger
¼ teaspoon turmeric powder
About 4 cups (35 fl oz/1 litre) water
Salt, to taste
1–2 tablespoons yogurt (optional, for tanginess)
Freshly ground black pepper, to taste
1 tablespoon chopped fresh cilantro (optional)
Method
Heat ghee in a heavy-bottomed pan over medium heat.
Add flour and roast for 5–7 minutes until golden and fragrant, stirring continuously.
Add cumin, ajwain, and asafetida. Sauté for 1 minute.
Stir in ginger and turmeric.
Slowly add one-quarter of the water to form a paste, then gradually add the rest, stirring to prevent lumps.
Season with salt and simmer for about 15 minutes until slightly thickened.
If using, whisk yogurt with a little water and stir it in before removing from heat.
Add freshly ground black pepper.
Pour into serving bowls, garnish with cilantro, and serve hot.
Tip: For a thicker consistency, add less water and reduce cooking time slightly.
