15+ Ayurveda Recipes for Natural Wellness and Delicious Living

Ayurveda is an ancient system of medicine that emphasizes balance in body and mind through diet and lifestyle. Exploring Ayurvedic recipes is a wonderful way to nourish yourself while aligning with principles that promote health and wellness. These recipes often focus on natural ingredients, vibrant flavors, and the healing properties of food.

Incorporating Ayurvedic cooking into your routine can help you discover new tastes and create meals that support your unique needs. You can enjoy a range of dishes, from hearty soups to refreshing salads, all designed to enhance your well-being and bring harmony to your life.

1) Kitchari: A Digestive-Soothing Stew

Kitchari is a comforting dish that’s great for your digestion. This one-pot meal combines split mung beans and rice, making it easy on your stomach. It’s often seasoned with digestive spices, offering both flavor and health benefits.

You can add vegetables like carrots or spinach for extra nutrients. Traditional recipes include ghee, giving it a rich taste. If you’re looking for a vegan option, simply use coconut oil instead.

Kitchari is not only nourishing but can also be a part of a cleanse. It’s simple to prepare, making it an excellent choice for a healthy meal any day.

Ingredients

• 1 cup split mung beans
• 1 cup rice
• 3 tablespoons coconut oil or ghee
• 1 tablespoon yellow mustard seeds
• 1 tablespoon ground turmeric
• 1 teaspoon cumin seeds
• Salt to taste
• Vegetables of your choice (optional)

Cooking Instructions

1. Rinse the mung beans and rice thoroughly.
2. In a pot, heat the coconut oil or ghee over medium heat.
3. Add mustard seeds and cumin seeds, and sauté until they pop.
4. Stir in turmeric and the rinsed beans and rice.
5. Add 4 cups of water (about 960 ml) and salt.
6. Bring to a boil, then reduce to a simmer.
7. Cook for 25–30 minutes until soft.
8. Add vegetables during the last 10 minutes, if using.
9. Serve warm and enjoy!

2) Turmeric Golden Milk for Immunity

Turmeric golden milk is a warm drink that can boost your immunity. This drink combines turmeric, which has anti-inflammatory properties, with milk for a comforting flavor.

To make it, you simply heat your milk and mix in turmeric and other spices. Adding black pepper helps your body absorb the turmeric better. You can also sweeten it with honey.

Enjoy this drink in the evening to relax and nourish your body. It’s not only tasty but also offers health benefits.

Ingredients

• 1 cup of whole milk (250 ml)
• 1 teaspoon of turmeric powder
• A pinch of black pepper
• 1 teaspoon of honey (optional)

Cooking Instructions

1. Heat the milk in a small saucepan over medium heat (about 180°F or 82°C).
2. Whisk in the turmeric and black pepper until smooth.
3. Remove from heat and add honey if desired.
4. Pour into a mug and enjoy warm.

3) Red Lentil Dal for Protein

Red lentil dal is a tasty way to boost your protein intake. This dish is not only flavorful but also nutritious, making it a great choice for everyone.

Packed with protein, red lentils are excellent for vegetarians and vegans. They provide essential amino acids that your body needs.

Cooking red lentil dal is simple. You can easily combine lentils with spices and veggies. The result is a warm, comforting dish that is easy to digest.

Ingredients

• 1 cup red lentils
• 3 cups water
• 1 medium onion, chopped
• 1-2 tomatoes, chopped
• 2 tablespoons oil
• 2 teaspoons cumin seeds
• Salt to taste
• Fresh cilantro for garnish

Cooking Instructions

1. Rinse the red lentils under cold water.
2. Soak the lentils for 15-30 minutes, if desired.
3. In a pot, heat oil over medium heat.
4. Add cumin seeds and onion; sauté until golden.
5. Stir in tomatoes and cook for a few minutes.
6. Add lentils and water; bring to a boil.
7. Reduce heat, cover, and simmer for about 20 minutes.
8. Add salt and stir well. Garnish with cilantro before serving.

4) Saffron Rice Pudding for a Sweet Treat

Saffron rice pudding is a delightful dessert that brings warmth and comfort. This creamy treat is perfect for any occasion. You will love how the saffron adds a rich flavor and beautiful color.

To make this dessert, you can use ingredients like rice, milk, and a pinch of saffron. You might also want to add some raisins for a touch of sweetness.

This dessert not only tastes amazing but is also an easy recipe to follow. You can enjoy it warm or chilled, depending on your preference.

Ingredients

• 1 cup long-grain rice
• 3 cups milk
• A pinch of saffron threads
• 1/2 cup sugar (more if you like it sweeter)
• 1/2 cup raisins (optional)
• A pinch of cardamom (optional)

Cooking Instructions

1. Warm a large saucepan over medium heat.
2. Add the rice and milk, stirring gently.
3. Mix in the saffron and sugar.
4. Cook for about 30 minutes, stirring occasionally until the rice is soft.
5. Add raisins and cardamom if using, and cook for an additional 5 minutes.
6. Serve warm or chill in the fridge before serving.

5) Cucumber Raita Cooling Side Dish

Cucumber raita is a refreshing side dish perfect for hot days. It combines cool cucumbers with creamy yogurt, making it a soothing addition to any meal. This dish is simple to prepare and complements spicy foods wonderfully.

To make cucumber raita, start by grating fresh cucumbers. Mix them with yogurt and add spices like cumin for extra flavor. You can also throw in some chopped cilantro for freshness. Serve it chilled to enjoy its cooling benefits.

Ingredients

• 2 cups yogurt
• 1 cucumber, peeled and grated
• 1 teaspoon crushed mustard seeds (optional)
• 1 teaspoon cumin powder
• Fresh cilantro, chopped
• Salt to taste

Cooking Instructions

1. Peel and grate the cucumber.
2. In a bowl, combine the yogurt and cucumber.
3. Stir in the crushed mustard seeds and cumin powder.
4. Add salt and fresh cilantro, mixing well.
5. Chill in the refrigerator for about 30 minutes before serving.

6) Spiced Triphala Latte for Detox

This Spiced Triphala Latte is great for detoxing your body. It combines the benefits of Triphala, a blend of three fruits, with warm spices. The latte is soothing and easy to make.

To start, heat some non-dairy milk in a saucepan over medium heat until it reaches about 180°F (82°C). Add a teaspoon of Triphala powder and some cinnamon or turmeric for flavor. Stir well to mix the ingredients.

Sweeten it naturally with honey or maple syrup if you like. Pour the mixture into your favorite mug and enjoy the warm, comforting drink. It’s a delightful way to relax while supporting your body.

Ingredients

• 1 cup non-dairy milk
• 1 teaspoon Triphala powder
• 1/2 teaspoon cinnamon or turmeric
• Sweetener (honey or maple syrup) to taste

Cooking Instructions

1. Heat non-dairy milk in a saucepan over medium heat to 180°F (82°C).
2. Add Triphala powder and cinnamon or turmeric.
3. Stir well until mixed.
4. Sweeten to taste.
5. Pour into a mug and enjoy!

7) Vata-Soothing Stewed Apples

Stewed apples are a fantastic choice for soothing Vata energy. They are warm, sweet, and easy to digest, which makes them perfect for balancing dryness and lightness.

To make this dish, you will need fresh apples, spices, and a bit of ghee. The natural sweetness of apples, combined with warming spices, creates a comforting treat.

You can enjoy these stewed apples on their own or mix them into your morning oatmeal or yogurt for extra flavor.

Ingredients

• 2 apples (e.g., Fuji or Honeycrisp)
• 2 tsp ghee
• 1/4 tsp cinnamon powder
• 1/4 tsp cardamom powder
• 2 dates (chopped)
• 1/2 cup water

Cooking Instructions

1. Core and chop the apples into bite-sized pieces.
2. In a saucepan, melt the ghee over medium heat.
3. Add the chopped apples, dates, and spices.
4. Pour in the water and bring to a gentle boil.
5. Reduce heat and simmer for about 10 minutes, until apples are soft.
6. Serve warm and enjoy!

8) Mung Bean Soup Light and Nourishing

Mung bean soup is a great option if you’re looking for something light yet satisfying. It is easy to digest and packed with nutrients. This soup is often used in Ayurveda for its cleansing properties.

To prepare, you can choose between split green or yellow mung beans. Both types cook well and create a delicious base for the soup. The combination of spices adds flavor and health benefits.

You will need simple ingredients like ghee, turmeric, and ginger. These spices not only enhance the taste but also support digestion.

Ingredients

• 1 cup mung beans (green or yellow)
• 2 tablespoons ghee
• 1 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 4 cups water
• Salt to taste

Cooking Instructions

1. Rinse the mung beans and set them aside.
2. Heat ghee in a pot over medium heat (350°F / 175°C).
3. Add cumin seeds and let them sizzle briefly.
4. Stir in turmeric and the rinsed mung beans.
5. Pour in the water and bring to a boil.
6. Reduce heat and simmer for 30 minutes, or until the beans are soft.
7. Add salt to taste and serve warm.

9) Ginger-Turmeric Tea Invigorating Brew

Ginger-turmeric tea is a warm and comforting beverage. It helps to boost your immune system and is great for digestion.

To make this tea, you will need fresh ginger and turmeric for their natural benefits. Both are known for their anti-inflammatory properties, making this drink a perfect choice anytime you feel under the weather.

You can enjoy this tea hot or cold. Add some honey for sweetness if you prefer. It’s simple to prepare and can be a daily ritual for your health.

Ingredients

• 1 cup water (240 ml)
• 1 teaspoon fresh ginger, grated
• 1 teaspoon fresh turmeric, grated
• Honey (optional)

Cooking Instructions

1. Boil the water in a saucepan over medium heat (around 200°F/93°C).
2. Add the grated ginger and turmeric to the water.
3. Simmer for 10 minutes.
4. Strain the tea into a cup.
5. Add honey if desired. Enjoy!

10) Pitta-Pacifying Coconut Curry

This coconut curry is perfect for balancing Pitta dosha. It’s creamy, spicy, and full of flavor. You will love how it soothes and refreshes.

Start by sautéing garlic and onion in oil until they are soft. Then, add spices like turmeric and cumin for warmth. Stir in coconut milk for creaminess.

You can include a variety of veggies, such as carrots and bell peppers. Let everything simmer until the vegetables are tender. Serve this curry over rice or with naan for a delightful meal.

Ingredients

• 1 tablespoon coconut oil
• 2 cloves garlic, minced
• 1 onion, chopped
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 1 can (13.5 oz/400 ml) coconut milk
• 1 cup mixed vegetables (carrots, bell peppers)
• Salt to taste

Cooking Instructions

1. Heat coconut oil in a pan over medium heat (350°F/175°C).
2. Sauté garlic and onion until soft.
3. Add turmeric and cumin; stir for 1 minute.
4. Pour in coconut milk.
5. Add vegetables and salt.
6. Simmer for 15 minutes until veggies are tender.
7. Serve warm over rice or naan.

11) Sweet Potato Turmeric Fries

Sweet potato turmeric fries are a delicious and healthy snack. They are not only tasty but also packed with nutrients. The combination of sweet potatoes with turmeric gives them a lovely flavor and color.

To make these fries, you will need sweet potatoes, turmeric powder, and some coconut oil. This dish is simple to prepare and makes a great side for any meal.

Ingredients

• 2 large sweet potatoes
• 1 tablespoon coconut oil
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon cinnamon
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 450°F (232°C).
2. Peel the sweet potatoes and cut them into thin sticks.
3. In a bowl, mix the sweet potato sticks with coconut oil, turmeric, cinnamon, garlic powder, salt, and pepper.
4. Spread the fries evenly on a baking tray lined with parchment paper.
5. Bake for about 25-30 minutes or until golden and crispy. Enjoy!

12) Healing Herbal Chutney

Healing Herbal Chutney is a flavorful addition to many meals. It combines fresh herbs and spices, making it a great way to boost your health.

To make this chutney, you’ll need fresh cilantro, mint, ginger, and green chili. These ingredients add spice and nutrition, helping with digestion and overall wellness.

You can serve this chutney with snacks or as a side dish. It pairs well with rice, bread, or grilled vegetables.

Ingredients

• 3 cups fresh cilantro
• 1 cup fresh mint
• 1 inch piece of ginger, peeled and chopped
• 1 small green chili, chopped
• 1 tablespoon lime juice
• Salt to taste
• 1/2 cup water

Cooking Instructions

1. Wash the cilantro and mint well.
2. Add the cilantro, mint, ginger, green chili, and lime juice to a blender.
3. Add water and blend until smooth.
4. Taste and add salt as needed.
5. Serve fresh alongside your favorite dishes.

13) Quinoa Khichdi for Balance

Quinoa Khichdi is a nutritious dish that can help create balance in your diet. It combines quinoa, lentils, and veggies, making it a wholesome meal. This dish is easy to digest, which is important in Ayurveda.

Quinoa is rich in protein and provides all nine essential amino acids. Pairing it with lentils adds extra nutrition. The spices used can also help in balancing your body’s energy.

You can make this dish in an instant pot or pressure cooker. It’s perfect for a quick lunch or dinner. Enjoy this comforting meal whenever you need something warm and filling.

Ingredients

• 1 cup quinoa
• ½ cup lentils (e.g., mung dal)
• 2 cups water
• 1 cup mixed vegetables (like carrots and peas)
• 1 teaspoon turmeric
• 1 teaspoon cumin seeds
• Salt to taste

Cooking Instructions

1. Rinse the quinoa and lentils under cold water.
2. Turn on your instant pot or pressure cooker.
3. Add quinoa, lentils, vegetables, water, turmeric, cumin, and salt.
4. Cook on high pressure for 10 minutes (212°F/100°C).
5. Let it release naturally for 5 minutes, then quick release any remaining pressure.
6. Serve warm and enjoy!

14) Brahmi Almond Milk Smoothie

The Brahmi Almond Milk Smoothie is a refreshing drink that supports cognitive health. It combines the benefits of Brahmi, a popular Ayurvedic herb, with nutritious almond milk.

To make this smoothie, you will need a few simple ingredients. It’s a great choice for a quick breakfast or a healthy snack anytime you need a boost.

Here’s how to prepare it:

Ingredients

• 1 teaspoon Brahmi powder (or a handful of fresh Brahmi leaves)
• 1 cup almond milk
• 1 banana (optional)
• Honey (to taste)

Cooking Instructions

1. In a blender, combine the Brahmi powder and almond milk.
2. Add the banana if you’re using it, and honey to sweeten.
3. Blend until smooth and creamy.
4. Pour into a glass and enjoy!

This smoothie is an easy way to add healthy ingredients to your diet.

15) Mango Lassi for Refreshment

Mango Lassi is a delicious drink that combines ripe mangoes with yogurt. This creamy beverage is perfect for cooling down on a hot day. It’s refreshing and has a lovely sweet flavor.

To make your Mango Lassi, choose sweet and ripe mangoes. These will give your drink the best taste.

Combine the mango, yogurt, and a bit of water in a blender. Blend until smooth.

You can add a pinch of cardamom or cinnamon for extra flavor.

Serve it chilled and garnish with fresh mint leaves for a nice touch.

Enjoy your Mango Lassi as a snack or dessert!

Ingredients:

• 1½ cups chopped mangoes
• ¾ cup yogurt
• ¾ cup water (or milk)
• A pinch of cardamom or cinnamon (optional)
• Fresh mint leaves (for garnish)

Cooking Instructions:

1. Peel and chop the mangoes.
2. In a blender, combine mangoes, yogurt, and water.
3. Blend until smooth.
4. Add cardamom or cinnamon if desired.
5. Serve chilled and garnish with mint leaves.