Cooling Ayurvedic Red Lentil and Cardamom Bowl

A balanced meal based on Ayurvedic principles for summer dosha balance

This thoughtfully composed bowl incorporates Ayurvedic principles of cooling foods and balanced nutrition. The combination of red lentils and cardamom provides grounding protein and warming spice, balanced with cooling elements for summer harmony.

Prep Time: 25 minutes | Cook Time: 25 minutes | Total Time: 50 minutes | Difficulty: Intermediate | Serves: 4

For the Cardamom Lentils:

• 1 cup red lentils, rinsed (200g)
• 2 1/2 cups water (600ml)
• 6 green cardamom pods, lightly crushed
• 1 inch piece fresh ginger, sliced
• 1/2 teaspoon turmeric (2.5ml)
• 1/2 teaspoon salt (2.5ml)
• 1 tablespoon ghee or coconut oil (15ml)

For the Cooling Accompaniments:

• 1 cup cucumber, diced (150g)
• 1 cup fresh fennel, thinly sliced (120g)
• 1/2 cup fresh coconut, grated (40g)
• 1/4 cup fresh mint, chopped (15g)
• 1/4 cup fresh cilantro, chopped (15g)

For the Digestive Chutney:

• 1/2 cup plain yogurt (120ml)
• 2 tablespoons lime juice (30ml)
• 1 tablespoon fresh ginger, grated
• 1 tablespoon honey (15ml)
• 1/4 teaspoon ground cardamom (1.25ml)
• Pinch of salt

For the Bowl Assembly:

• 2 cups cooked basmati rice, cooled (300g)
• 1 avocado, sliced
• 1/4 cup toasted sesame seeds (35g)
• Lime wedges
• Fresh herbs for garnish

Instructions

Prepare Lentils:

1. Cook with aromatics: Combine lentils, water, cardamom pods, ginger, turmeric, and salt in saucepan. Simmer 15-20 minutes until creamy.
2. Finish with fat: Remove cardamom pods and ginger. Stir in ghee and let cool to room temperature.

Make Chutney:

3. Blend chutney: Whisk together yogurt, lime juice, grated ginger, honey, cardamom, and salt until smooth.

Prepare Cooling Elements:

4. Combine cooling foods: In bowl, gently mix cucumber, fennel, coconut, mint, and cilantro.

Assemble Bowls:

5. Layer thoughtfully: Divide cooled rice among 4 bowls. Top with warm lentils, cooling vegetable mixture, and sliced avocado.
6. Add final touches: Drizzle with digestive chutney, sprinkle with sesame seeds, and garnish with fresh herbs and lime wedges.

Nutrition Information (per serving)

• Calories: 485
• Protein: 18g
• Carbohydrates: 58g
• Fat: 20g
• Fiber: 12g

Tips & Substitutions

• Dosha balancing: Adjust spices based on individual constitution
• Temperature: Serve at room temperature for optimal digestion
• Seasonal adaptation: Add cooling herbs like rose petals in summer
• Protein addition: Include mung bean sprouts for extra protein
• Mindful eating: Eat slowly and chew thoroughly as per Ayurvedic principles