7-Day Pitta-Pacifying Vegetarian Lunch Recipes with Chutney
Introduction
Maintaining a balanced diet is essential for overall well-being, especially for those with a dominant Pitta Dosha. Pitta Dosha, characterized by heat and intensity, requires cooling and calming foods to maintain equilibrium. This 7-day Pitta-pacifying vegetarian lunch plan offers delicious, nutrient-rich recipes, paired with cooling chutneys, perfect for keeping Pitta balanced. Avoiding heat-inducing ingredients like curd, paneer, or cheese, these recipes are easy to prepare and ideal for anyone looking to maintain a healthy lifestyle. Let’s dive into these Pitta-friendly lunch recipes!
Day 1: Quinoa Vegetable Pilaf with Mint-Coriander Chutney
Ingredients
– 1 cup quinoa
– 1 carrot, diced
– 1 zucchini, diced
– 1 bell pepper, diced
– 1/2 cup green peas
– 1 tsp cumin seeds
– 1 tsp coriander powder
– 1 tbsp olive oil
– Salt to taste
– Fresh coriander for garnish
Mint-Coriander Chutney
– 1 cup mint leaves
– 1/2 cup coriander leaves
– 1 tbsp lemon juice
– 1 green chili (optional)
– Salt to taste
Instructions
1. Rinse quinoa and cook it in 2 cups of water until fluffy.
2. Heat oil in a pan, add cumin seeds, and sauté the vegetables.
3. Add coriander powder, salt, and cooked quinoa. Mix well and cook for 2-3 minutes.
4. Blend chutney ingredients until smooth. Serve the pilaf with mint-coriander chutney.
Benefits
Quinoa is rich in protein and fiber, helping to balance Pitta by providing energy without overheating the body. Mint-coriander chutney aids digestion and has cooling properties.
Nutritional Information
– Calories: 320
– Protein: 10g
– Carbohydrates: 50g
– Fat: 8g
Day 2: Moong Dal Khichdi with Coconut Chutney
Ingredients
– 1 cup split yellow moong dal
– 1/2 cup rice
– 1 tsp turmeric powder
– 1 tsp cumin seeds
– 1 tbsp ghee
– Salt to taste
– Fresh coriander for garnish
Coconut Chutney
– 1 cup grated coconut
– 2 tbsp roasted chana dal
– 1 green chili
– 1 tbsp lemon juice
– Salt to taste
Instructions:
1. Rinse and soak dal and rice for 30 minutes.
2. Heat ghee, add cumin seeds, turmeric, and sauté dal and rice.
3. Add 4 cups of water, salt, and cook until soft.
4. Blend chutney ingredients until smooth. Serve khichdi with coconut chutney.
Benefits
Moong dal is light and easy to digest, making it ideal for Pitta. Coconut chutney provides cooling effects and is rich in healthy fats.
Nutritional Information
– Calories: 290
– Protein: 12g
– Carbohydrates: 46g
– Fat: 8g
Day 3: Stuffed Bell Peppers with Green Chutney
Ingredients
– 4 bell peppers (any color)
– 1 cup cooked quinoa
– 1/2 cup chopped spinach
– 1/4 cup corn kernels
– 1 tsp cumin powder
– 1 tsp olive oil
– Salt to taste
Green Chutney
– 1 cup coriander leaves
– 1/2 cup mint leaves
– 1 tbsp lemon juice
– 1 green chili (optional)
– Salt to taste
Instructions
1. Cut the tops off the bell peppers, remove seeds, and set aside.
2. Mix quinoa, spinach, corn, cumin powder, salt, and olive oil. Stuff into bell peppers.
3. Bake at 180°C (350°F) for 20 minutes.
4. Blend chutney ingredients until smooth. Serve stuffed peppers with green chutney.
Benefits
Bell peppers are rich in antioxidants and vitamin C, supporting a healthy immune system. The green chutney aids in digestion and detoxification.
Nutritional Information
– Calories: 270
– Protein: 7g
– Carbohydrates: 45g
– Fat: 6g
Day 4: Vegetable Pulao with Tomato-Coconut Chutney
Ingredients
– 1 cup basmati rice
– 1 carrot, diced
– 1/2 cup green beans, chopped
– 1/2 cup green peas
– 1 tsp cumin seeds
– 1 bay leaf
– 1 tbsp ghee
– Salt to taste
– Fresh coriander for garnish
Tomato-Coconut Chutney
– 1 tomato, chopped
– 1/2 cup grated coconut
– 1 green chili
– 1 tbsp lemon juice
– Salt to taste
Instructions
1. Rinse and soak rice for 20 minutes.
2. Heat ghee, add cumin seeds, bay leaf, and sauté vegetables.
3. Add rice, 2 cups of water, and salt. Cook until rice is tender.
4. Blend chutney ingredients until smooth. Serve pulao with tomato-coconut chutney.
Benefits
Basmati rice is cooling and light, making it suitable for Pitta. Tomato-coconut chutney provides a refreshing taste and helps balance heat.
Nutritional Information
– Calories: 300
– Protein: 6g
– Carbohydrates: 52g
– Fat: 8g
Day 5: Chickpea Salad with Cucumber-Yogurt Chutney
Ingredients
– 1 cup cooked chickpeas
– 1 cucumber, diced
– 1 tomato, diced
– 1/4 cup chopped mint leaves
– 1 tbsp olive oil
– 1 tbsp lemon juice
– Salt to taste
Cucumber-Yogurt Chutney
– 1/2 cup plain yogurt (dairy-free for Pitta)
– 1/2 cucumber, grated
– 1 tsp roasted cumin powder
– Salt to taste
Instructions
1. Mix chickpeas, cucumber, tomato, mint, olive oil, lemon juice, and salt in a bowl.
2. Combine chutney ingredients. Serve salad with cucumber-yogurt chutney.
Benefits
Chickpeas are rich in protein and fiber, supporting digestion and energy levels. Cucumber-yogurt chutney is cooling and hydrating.
Nutritional Information
– Calories: 250
– Protein: 8g
– Carbohydrates: 36g
– Fat: 8g
Day 6: Brown Rice Veggie Stir-Fry with Coconut-Peanut Chutney
Ingredients
– 1 cup brown rice
– 1 cup broccoli florets
– 1/2 cup carrots, julienned
– 1/2 cup bell pepper, sliced
– 1 tsp ginger, minced
– 1 tbsp olive oil
– 1 tbsp soy sauce
– Salt to taste
Coconut-Peanut Chutney
– 1/4 cup grated coconut
– 2 tbsp roasted peanuts
– 1 green chili
– 1 tbsp lemon juice
– Salt to taste
Instructions
1. Cook brown rice until tender.
2. Heat oil, sauté ginger, add vegetables, and stir-fry with soy sauce and salt.
3. Blend chutney ingredients until smooth. Serve stir-fry with coconut-peanut chutney.
Benefits
Brown rice is high in fiber and helps maintain steady blood sugar levels. The chutney adds a nutty flavor and beneficial fats.
Nutritional Information
– Calories: 350
– Protein: 10g
– Carbohydrates: 54g
– Fat: 10g
Day 7: Methi Thepla with Coriander-Tamarind Chutney
Ingredients
– 1 cup whole wheat flour
– 1/2 cup chopped fenugreek (methi) leaves
– 1 tsp cumin seeds
– 1/2 tsp turmeric powder
– 1 tbsp olive oil
– Salt to taste
– Water as needed
Coriander-Tamarind Chutney
– 1 cup coriander leaves
– 1 tbsp tamarind paste
– 1 green chili
– 1 tbsp jaggery
– Salt to taste
Instructions
1. Mix flour, fenugreek leaves, cumin seeds, turmeric, salt, and water to form a dough.
2. Roll out and cook thepla on a skillet with olive oil.
3. Blend chutney ingredients until smooth. Serve thepla with coriander-tamarind chutney.
Benefits
Fenugreek leaves are excellent for digestion and reducing Pitta. Coriander-tamarind chutney provides a sweet and tangy flavor, aiding in cooling and digestion.
Nutritional Information
– Calories: 320
– Protein: 9g
– Carbohydrates: 50g
– Fat: 9g
Conclusion
These 7-day Pitta-pacifying vegetarian lunch recipes are designed to nourish and balance the Pitta Dosha while providing variety and delicious flavors.
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