4aA

lnner Englneering
Technologies for Wellbeing

Recipes
All recipes are calculated for 5 people Beetroot Salad
. r5og Beetroot
. loog Carrots
.
BananaPorridge .
r/z Yellow Pepper
. z Bananas 4og Croundnuts (Raw Peanuts)
. . Crated Cinger
3og Croundnuts (Raw Peanuts)
. . Lemon Juice
laggery Syrup*

F
. . Chopped Coriander
Cardamom Powder
. . r tbsp Sunflower Oil
Lemon ]uice
. /,tsp Mustard Seeds
r. Wash the groundnuts. Soak them 6 to 8 hours in
. 1 tbsp Urad Dhal*
advance in excess water. They will absorb the water
. ZhandfalCurry Leaves
and swell.
. Salt, Pepper
z. In a food processor, mix groundnuts, jaggery syrup,
bananas and blend into a porridge. Add the jaggery
syrup gradually until you reach desired consistency. r. Wash the groundnuts. Soak for 6 to 8 hours in excess
water. They will absorb the water and swell. Drain well.
3. Add a little bit of lemon juice to prevent the porridge
from turning black, and cardamom to taste. z. Prepare the seasoning: Pour the oil in a pan over medium
heat, add the mustard seeds and let them pop. Lower the
heat and add the dha1, stirring on medium heat until
Rocket Salad golden. Add the curry leaves and stir for r minute.
. r5og Mild Rocket 3. Peelbeetroot and carrots, wash and grate finely.
. loog Mushrooms 4. Cut the yellow pepper in small pieces.
. 5og Walnuts S. Mix beetroot, carrots, yellow pepper and soaked
. Lemon Juice or Vinegar groundnuts.
. olive oil 6. Add the ginger, lemon juice, seasoning, salt and pepper.
. Salt, Pepper 7. Decorate with the chopped coriander.

r. Wash the rocket (if unwashed).

z. Wash the mushrooms and cut into thin slices. Carrot Salad
. 2oog Carrots
3. Break walnuts into chunks and add.
. Z Red Pepper
4. Season with lemon juice, olive oil, salt and pepper.
. 5og Creen Cram (Mung Beans)
. crated cinger
.
Creen Cram Salad .
Chopped Coriander
. Lemon Juice
7og Creen Crams (Mung Beans)
. . Prepared Seasoning (used in Beetroot Salad, same
3 tbsp Crated Fresh Coconut
. z5g Raisins quantities)
. . Salt, Pepper
5og Cashews
. r tsp Sunflower Oil
r. 7z hours in advance (48 hours in warm weather), prepare
r. hours in advance (+8 hours in warm weather), the sprouts: Soak the green gram in a large quantity of
7z
prepare the sprouts: Soak the green gram in a large warm water for rz hours or overnight. Drain well and
quantity of warm water for rz hours or overnight. keep in a closed cooking pot, somewhere warm, for z4
Drain well and keep in a closed cooking pot, to 36 hours, sprinkling water over the sprouts every 12
somewhere warm, for z4to 36 hours, sprinkling hours. When the sprouted part is Zinch long, the sprouts
water over the sprouts every 12 hours. When the are ready to use. funse and drain before use.
sprouted part is Zinch long, the sprouts are ready to z. Peel the carrots, wash and grate them finely.
use. funse and drain before use. 3. Cut the red pepper into small pieces.
z. Shallow-fry the cashews and raisins in a pan with 4. Mix the carrots with the sprouted green gram and
a little oil. red pepper.
3. Mix the sprouted green grams with the grated 5. Add the ginger, Iemon juice, seasoning, salt and pepper.
coconut, raisins and cashews. 6. Decorate with the chopped coriander.

For more recipes: isha.sadhguru. org/blog

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Ashgourd* andYogurt
. r small Ashgourd or r Cucumber orZ medium Cabbage
. 3oog Set Yogurt or Soy Yogurt
SweetPoha
. . 5og Poha
Coriander
. . 5og Jaggery*
Prepared Seasoning (used in Beetroot Salad)
. . z5g Raisins
Salt, Pepper
. 5og Cashews
. ztbsp Crated Coconut
r. Peel the ashgourd/cucumber and grate it finely;
. Cardamom
squeeze out excess water.
. ltsp Sunflower Oil
z. If using cabbage, wash and grate it finely.
3. Mix with the yogurt, seasoning, salt and pepper.
r. Prepare the jaggery syrup: mix the jaggery with 5oml
4. Decorate with the chopped coriander.
water and heat until fully dissolved.
z. Wash the poha 3 times with cold water and drain
LemonPoha* thoroughly, allow it to swell for zo minutes.
. 659 Poha, also called Aval 3. Mix the jaggery syrup with the poha until soft.
. Coriander 4. Shallow-fry the cashews and raisins in a pan with a little
. Lemon ]uice oil, and add them to the poha along with the raisins,
. grated coconut and cardamom to taste.
Salted Peanuts
. Prepared Seasoning (used in Beetroot Salad but add z
tsp tumeric powder before adding the curry leaves)
. Salt, Pepper CoconutPoha
. 5og Poha
. 5og Cashews
:.. Wash the poha 3 times with cold water and drain
. Crated Coconut
thoroughly, allow it to swell for zo minutes.
. 4-5 Red Chillies
z. Sprinkle water & lemon Juice over poha until soft.
. Cinger Paste
:. Add the seasoning, salt and pepper. . Curry Leaves
4. Decorate with chopped coriander. . Prepared Seasoning
5. Add the salted peanuts just before serving (otherwise . Salt
they will become soggy) and mix well.

r. Heat r- z tablespoon(s) of sunflower oil in a large sauce

TamarindPoha* pan. When the oil is hot, split the chillies into halves
. 659 Poha and season them in the oil. Add curry leaves and turn
.5ogTamarind them just once or twice and add the ginger paste and
. rsoml water fry until the raw smell of ginger goes away. Add grated
. Crated Coconut coconut to the above mixture and fry until golden brown.
. Coriander z. Mix the above with the washed poha and urad dhal
. Curry Leaves seasoning, cashews and salt to taste. Please remove the
. Salted Peanuts red chillies after preparing the poha.
. Prepared Seasoning (used in Beetroot Salad)
. SaIt, Pepper

r. Prepare the tamarind syrup: mix the tamarind with *

Ashgourd: Similar to a large green pumpkin with an
r5oml water and sieve the syrup
ash-like powder on it, ashgourd is also called Winter
z. Wash the poha 3 times with cold water and drain
Melon and can be found in Indian grocery stores.
thoroughly, allow it to swell for zo minutes.
*
:. Add the tamarind syrup to the seasoning and boil for Poha or Aval: Flattened rice (also called beaten rice)
min. Allow it to cool.
z is a dehusked rice which is flattened into light, dry
4. Mix the poha, tamarind syrup, grated coconut, flakes. These flakes of rice swell when added to liquid,
salted peanuts (can be added now, unlike lemon whether hot or cold, as they absorb water, allowing the
poha), coriander, curry leaves, salt and pepper to preparation of rice without the use of a stove. Poha can be
taste. found in Indian stores.
5. The poha will have a tendency to absorb the syrup
'faggery: A coarse, dark brown sugar made in India by
and become dry; retain some tamarind syrup to be
evaporation ofthe sap ofpalm trees. Available in Indian
added just before serving.
stores and large supermarkets.
*
Urad Dhal: Known as black gram, black lentil (not to be
confused with the much smaller true black lentil), grown
in southern Asia and is available in Indian stores.

For more recipes : isha. sadhgunt.org/blog

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