This vegan and Ayurvedic recipe beautifully reflects the balance of sthira and sukha in both the body and mind. The grounding, warming nature of the root vegetables and lentils provides steadiness, while the light, refreshing coconut herb sauce offers a sense of ease and lightness. Both on and off the mat, it reminds us to seek harmony between strength and softness—an essential principle in life and yoga alike.

Vegan & Ayurvedic Root Vegetable & Lentil Stew with Coconut Herb Sauce
Ingredients for the Stew:
1 cup split yellow moong dal (or red lentils for a lighter option)
2 medium carrots, diced
1 large sweet potato, peeled and diced
1 small turnip, peeled and diced
1 onion, chopped
2 cloves garlic, minced
1-inch fresh ginger, grated
1 tsp cumin seeds
1 tsp turmeric powder
1 tsp ground coriander
1 tsp ground fennel (optional)
6 cups water or vegetable broth
2 tbsp coconut oil or olive oil
Salt to taste
Fresh cilantro for garnish
Ingredients for the Coconut Herb Sauce:
1/2 cup coconut yogurt (or thick coconut milk)
2 tbsp fresh cilantro, chopped
2 tbsp fresh mint, chopped
1 tbsp lime or lemon juice
Pinch of Himalayan salt
Instructions:
Prepare the Stew:
Warm the Oil & Spices:
In a large pot, heat the coconut oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.
Add the chopped onion, garlic, and ginger, sautéing until the onions turn soft and translucent.
Add the Spices and Vegetables:
Stir in the turmeric, coriander, and ground fennel (if using). Cook for a minute, letting the spices release their aroma.
Add the diced carrots, sweet potato, and turnip, mixing to coat the vegetables with the spice mixture.
Cook the Lentils:
Rinse the moong dal or red lentils thoroughly. Add them to the pot along with the water or vegetable broth.
Bring to a boil, then lower the heat and let the stew simmer for 25-30 minutes, or until the vegetables are tender and the lentils are fully cooked and soft.
Add salt to taste. If needed, adjust the thickness of the stew by adding more water or broth.
Finish & Garnish:
Once the stew is done, taste for seasoning and adjust as needed. Garnish with fresh cilantro for added freshness.
Prepare the Coconut Herb Sauce:
Mix the Sauce:
In a small bowl, combine the coconut yogurt (or coconut milk), chopped cilantro, mint, lime juice, and a pinch of salt. Mix well and set aside.
Serve:
Ladle the warm stew into bowls and top with a generous spoonful of the fresh coconut herb sauce. Garnish with extra cilantro and a squeeze of lime if desired.
How the Recipe Aligns with Ayurvedic Principles and Sthira & Sukha:
Sthira (Steadiness): The split moong dal (or lentils) and root vegetables like carrots, sweet potato, and turnip offer grounding, nourishing energy that supports stability and strength. These ingredients are sattvic, meaning they promote balance and harmony in the body and mind, and are easily digestible, making this stew suitable for all doshas (Vata, Pitta, and Kapha) in moderation.
Sukha (Ease): The lightness of the coconut herb sauce, with its cooling, refreshing cilantro and mint, adds a layer of ease and comfort to the dish. The cooling properties of coconut yogurt or coconut milk, along with the fresh herbs, provide a counterbalance to the warmth of the stew, helping to pacify any excess heat (Pitta) and encourage softness and lightness.
Ayurvedic Considerations:
For Vata Dosha (Air & Space): Root vegetables and warm, cooked foods are excellent for grounding Vata. Use a bit more oil or ghee to nourish, and ensure the stew is well-cooked to avoid aggravating Vata’s airy tendencies.
For Pitta Dosha (Fire & Water): The cooling coconut yogurt and soothing herbs like cilantro and mint are great for pacifying Pitta’s heat. Opt for moong dal, which is lighter and easier to digest than red lentils.
For Kapha Dosha (Earth & Water): To lighten the heaviness, use less oil and lean toward red lentils, which are lighter and slightly drying. You can also add a pinch of cayenne pepper or ginger to the coconut herb sauce for a bit of heat.
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