AYURVEDIC RED LENTIL & VEGETABLE STEW WITH BASMATI RICE

Vata–Pitta friendly, family-style recipe

On cool, damp days, our digestion (agni) can feel sluggish. This warm, grounding stew is gently spiced to kindle digestion without overheating Pitta. It’s light yet nourishing, perfect for Vata types and supportive for the whole family.

Ingredients (Serves 4–5)

  • 1 cup red lentils (masoor dal), rinsed

  • ½ cup basmati rice, rinsed

  • 1 medium carrot, diced

  • 1 zucchini, diced

  • 1 cup green beans, chopped

  • 1–2 tbsp ghee (or olive oil if preferred)

  • 1 tsp cumin seeds

  • ½ tsp fennel seeds

  • ½ tsp coriander powder

  • ¼ tsp turmeric powder

  • ¼ tsp ground ginger

  • 1 bay leaf

  • 6–7 cups warm water or light veggie broth

  • Salt to taste

  • Lemon wedges (for serving)

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Optional family additions: naan, flatbread, or mild chutney

Directions

  1. Warm ghee in a large pot. Add cumin + fennel seeds and let them sizzle until aromatic.

  2. Stir in coriander, turmeric, and ground ginger for a few seconds.

  3. Add lentils and rice, stirring to coat.

  4. Add carrot, zucchini, green beans, and bay leaf. Mix well.

  5. Pour in 6–7 cups water/broth. Bring to a boil, then reduce to a gentle simmer.

  6. Cook 25–30 minutes, stirring occasionally, until lentils and rice are soft and stew-like. Add more water if needed.

  7. Season with salt.

  8. Serve warm with a squeeze of lemon juice.

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Why This Recipe Works

  • For Vata: warm, moist, grounding, and spiced to support digestion.

  • For Pitta: gentle spices without overheating, soothing to the gut.

  • For Damp Weather: light vegetables + warming spices prevent heaviness.

  • For Families: easy one-pot meal, nourishing for all body types.

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Enjoy this as a grounding evening meal — and notice how light, satisfied, and balanced you feel after.