Spiced Root Vegetable Stew

As Vata season begins, the air outside gets cooler and drier. This stew is warm, moist, and lightly spiced—exactly what balances Vata.

Ingredients (serves 4):

• 2 tbsp ghee or coconut oil

• 1 medium sweet potato, cubed

• 2 carrots, chopped

• 1 parsnip, chopped

• 1 cup butternut squash, cubed

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 inch fresh ginger, grated

• 1 tsp cumin seeds

• 1 tsp ground coriander

• ½ tsp turmeric

• ½ tsp cinnamon (optional if not avoiding)

• 4 cups vegetable broth or water

• 1 cup cooked mung dal or red lentils

• Salt + black pepper to taste

• Fresh cilantro or parsley for garnish

• Squeeze of lime (optional, at serving)

Directions:

1. Warm ghee/oil in a large pot. Add cumin seeds until fragrant.

2. Stir in onion, garlic, and ginger. Sauté until golden.

3. Add carrots, parsnip, sweet potato, and squash. Stir in spices (coriander, turmeric, cinnamon).

4. Pour in broth, bring to a boil, then reduce heat. Simmer covered for 20–25 minutes, until veggies are tender.

5. Add cooked mung dal/lentils, stirring gently to thicken. Simmer another 5 minutes.

6. Season with salt + pepper. Garnish with cilantro and a squeeze of lime.

Ayurveda Tip:

• For Vata → add extra ghee + warming spices.

• For Pitta → go light on garlic + ginger.

• For Kapha → add a pinch of black pepper + cayenne for warmth.