Main meals for Kapha
Oats Uppma
Uppumav is a classic dish for south Indian breakfast or a snack
Serves 2 persons
Ready in 20 minutes
Ingredients
- Oats (dry roasted) – 1 & 1/2 cup
- Hot water – 1 & 1/2 cup
- Oil – 1 tbsp.
- Black mustard seeds – 1 tsp
- Green beans – ½ cup
- Carrot – ¼ cup
7. Ginger – small piece (finely chopped)
8. Onion – ½ (finely chopped)
9. Curry leaves – 1 string
10. Grated Coconut – ½ cup
11. Green chili (optional)
12. Salt
Method of preparation
- Heat a pan. Add oil and wait until it get hot. Then add black mustard seeds, curry leaves, ginger and green chili, saute for 1 minute.
- Add all the vegetables and salt, saute for 2 minutes.
- Add oats and water into it and mix well. Close with a lid and keep it in low flame for 5 minutes.
- Now add coconut and mix well. Here you done with healthy and tasty oats upmav.
Notes: According to different brands of oats, the cooking time and amount of water may differ.
Tomato Dosa
A yummy South Indian pancake
Serves 2 persons
Ready in 20 minutes
Ingredients
- Whole wheat floor- ½ cup
- Semolina – 1/2 cup
- Tomato – 1
- Ginger – small piece
- Curryleaves – 4 leaves
- Salt
7. Water – ½ cup & 1 tbsb.
8. Spring onion (optional)
9. Capsicum (optional)
Method of preparation
- Add 1- 7 ingredients into a blender and blend it into a smooth dough
- Now heat a pan and pour 3 tbs of dough and spread it to thin, round dosa/ pancake
- Spread some capsicum and spring onion over the pancake
- Close it with a lid until it cooks and then take it out from the pan. Dosa is ready to serve.
Notes: Carefully add appropriate amount of water to make a medium loose dough.
Oats Chappati
Yummy soft unleavened Indian flatbread
Serves 2 persons
Ready in 20 minutes
Ingredients
- Oats – 1 cup
- Whole wheat floor – ½ cup
- Water – ½ cup + 1 tbsp.
- Salt (to taste)
- Oil – 2 tsp
Method of preparation
- Finely powder the oats and well mix with wheat floor and salt.
- Take water in a wide bowl and add oil and salt into it.
- Now slowly add the powder and mix it. You will get a dough which should not be sticky on your hand.
- Give a resting time of 15 min – 2hour.
- Now make small rolls and spread into a shape of pancake on table top with the help of a roller.
- Heat a pan and cook the chapatti’s by tossing each side
Notes:
- You may use ghee for making the dough or spreading on chapattis
- You can make chapatti with whole wheat floor itself
Soups for Kapha
Kitchery
A healthy high protein satvic cleansing soup
Serves 1-2 persons
Ready in 30 minutes
Ingredients
- Split mung beans (Mung dal) – 1 cup
- Rice (basmati) or quinoa – 1/2 cup
- Chopped vegetables (carrot, beans) – ½ cup (together).
- Purified water – 4 – 5 cups
- Ghee (or any other cooking oil) – 2 tbsp.
- Fennel powder – 1/2 tsp
7. Cumin powder – 1 tsp
8. Coriander powder – ½ tsp
9. Turmeric powder -1 tsp
10. Black pepper powder – ½ tsp
11. Fresh grated ginger – 2 tsp
12. Fresh cilantro finely chopped – 1 tbsp.
13. Salt to taste
Method of preparation
- Heat a medium size sauce pan.
- Add ghee (or any other cooking oil), cumins, ginger, coriander, fennel and black pepper.
- Stir over a medium heat until the spices start slight brown.
- Add the split mung beans (Mung dal) and the rice oe quinoa – mix well.
- Pour water, turmeric powder and salt into the same pan and bring to a boil
- Reduce the flames to low, cover the pan and cook until the rice (or quinoa) and mung dal is half cooked.
- Add the vegetables to the pan, mix well and place the lid, keeping slightly open.
- If require, add one more cup of water.
- Cook for 20 – 30 minutes or until the beans and veggies are soft and well cooked
- Remove from flames and add the cilantro and serve.
Notes:
- If you use whole mung beans you have to soak it at least 5 to 6 hours in water and to increase your cooking time
- Can use the following vegetables as well – beetroot, cauliflower, asparagus, sweet potato.
- Add some hot water if the kitchery is too thick.
Oats Kitchery
A simple light & delicious oats based soup
Serves 1-2 persons
Ready in 20 minutes
Ingredients
- Butter/Ghee – 1 tbsp.
- Black mustard seed – ½ tsp
- Curry leaves – 1 spring
- Ginger (finely chopped) – ½ tsp
- Green chili (without seeds) – 1 tsp
- Pepper (crushed/powdered) – ¼ tsp
- Cilantro – few leaves
- Salt – to taste
9. Vegetables – chop into uniformly & finely
Carrots – ¼ cup, Green beans – ¼ cup, Onion – ¼ cup
10. Mung dal (soaked for 60 minutes) – ½ cup
11. Oats (gluten free) – 1 cup
12. Water – 3 cups
Method of preparation
- Heat a medium size sauce pan, add ghee/butter, when it melts and become warm add black mustard seeds and wait till it pops out.
- Then add curry leaves, ginger, green chili and sauté until the raw smell goes.
- Add vegetables, mung dal along with water and salt.
- Add pepper and cook it until the dal and veggies cooks well, with closed lid. (may take 5-10 minutes)
- When the veggies and dal cooked well, add oats and mix gently for 30 seconds, cover wit a lid and cook until the oats become soft.
- Later switch off flame. Add cilantro and keep aside for few minutes and then can be served.
Notes:
Rasam
A yummy spice blend to improve appetite
Serves 2 persons
Ready in 20 minutes
Ingredients
1. Tomato – 2 (well ripened, cut into medium cubes)
2. Water – 3 cups
3. Turmeric powder- 1/4 tsp
4. Mung bean broath-1/2 cup
5. Cumin seeds- 2 tsp
6. Coriander seeds-1 tsp
7. Garlic- 3 cloves
8. Black pepper (whole, crushed) – 1tbsp.
9. Coriander leaves- 1 hand full
10. Tamarind juice- 2 tbs
11. Salt
12. Asafetida- 1 pinch (optional)
13. Brown sugar – 1 pinch (optional)
14. Coconut oil – 2 tsp
15. Black mustard seeds – 1 tsp
16. Curry leaves – 1 stalk
Method of preparation
- Heat a sauce pan and add 1 to 11 ingredients together and start to boil it until 1/4 quantity evaporates. Now you may add asafetida and brown sugar.
- Heat a pan and add oil and make it warm. Add mustard seeds and curry leaves. Sauté this until nice fragrance comes, then add it into the drink. Stir nicely and have it whenever you want to.
Carrot Ginger
Serves 2 persons
Ready in 20 minutes
Ingredients
- Chopped carrot – 2 cups
- Chopped onion – 1/2 cup
- Smashed garlic – 1 clove
- Olive oil – 2 tbsp.
- Fresh ginger (minced) – 2 tsp
6. Lemon grass (finely shopped) – 1 stalk
7. Black pepper – 1/4 tsp
8. Salt – to taste
9. Water – 1/2 cup
Method of preparation
- Heat a pan. Add olive oil and wait until it get hot. Then add onion and saute until the raw smell goes.
- Add garlic, ginger and carrots, stir well.
- Now add lemon grass, black pepper, salt and water. Cook until the carrots are soft.
- Turn off the flame and close with a lid for few minutes.
- Let cool slightly and transfer to a blender and blend until smooth.
Notes:
- Can add hot water to the soup, if you want to make the soup more thin.
- Warm the soup just before serve
Kapha Soup
Light clear spiced soup to improve appetite and a best soup for Kapha
Serves 2 persons
Ready in 20 minutes
Ingredients
- Cilantro – ½ cup
- Cucumber – ½ cup (grated)
- Lemon juice – 2 tbsp.
- Ginger garlic paste– 1tsp
- Pepper powder – 1 tsp
- Salt – To taste
- Mung dal broth – 2 cup
8. Water – 1 cup
9. Black mustard seeds – 1 tsp
10. Oil – 2 tsp
11. Curry leaves paste – 1 tsp
Method of preparation
- Heat a pan. Add oil and wait until it get hot. Then add black mustard seeds, curry leaves, ginger and green chili, saute for 1 minute.
- Add all the vegetables and salt, saute for 2 minutes.
- Add oats and water into it and mix well. Close with a lid and keep it in low flame for 5 minutes.
- Now add coconut and mix well. Here you done with healthy and tasty oats upmav.
Mix Vegetable Broth
Clear light warming vegetable broth which is good for Kapha.
Serves 2 persons
Ready in 20 minutes
Ingredients
- Chopped green beans – 1/2 cup
- Chopped carrot – 1/2 cup
- Chopped cauliflower / broccoli – 1/2 cup
- Chopped potato – 1/4 cup
- Chopped onion – 1/2 cup
- Leeks – 1 large (chopped)
- Celery – 1/2 cup (chopped)
- Parsley – 1/4 cup (chopped)
9. Black pepper – 1/4 tsp
10. Turmeric – 1/4 tsp
11. Cumin seeds – 1/2 tsp
12. Grated ginger – 1 tsp
13. Cooking oil – 1 tbsp.
14. Salt – to taste
15. Water – 2 cups
Method of preparation
- Heat a pan. Add oil and wait until it get hot. Then add onion, ginger and cumin seeds, saute till the raw smell of the onion fades.
- Now add water and bring to boiling. Reduce the flame, and add turmeric, black pepper, salt and other vegetables (carrots, green beans, potatoes, leeks, cauliflower, celery and parsley) and cook until the vegetables becomes soft.
- Now the dish is ready to serve
Notes:
For Vata and people with digestive issues like bloating or gas – use sweet potato instead of potato.
- In Kapha imbalance – avoid potato completely.
Mung dal Soup
A good filling & easy to digest protein rich soup for kapha.
Serves 2 persons
Ready in 20 minutes
Ingredients
- Mung dal – ½ cup
- Shallots – 10 (finely chopped)
- Turmeric powder – ½ tsp
- Salt – to taste
- Water – 1 cup
- Ghee – 1 tbsp.
- Cumin seeds – 1 tsp
- Curry leaves – 1 string
Method of preparation
- Cook the mung dal with water, turmeric, salt, ½ of the curry leaves and ½ tbsp. ghee .
- Heat a pan, add remaining ghee, curry leaves, cumin seeds, shallots and sauté for 1 minute
- Add cooked mung dal mix and mix well, the dish is ready to serve
Notes:
- You may serve it with pancakes, rice, biriyani rice etc.
- You can add hot water to loosen the sauce