Ready to dish out some wholesome & filling Ayurvedic lunch recipes?
If you know your Ayurveda well, then you probably know that lunch is your biggest meal because your agni or digestive fire is at its peak at noon. That’s why I always have a freshly made and warm lunch, whether I’m at home or at work.
Wanna have an ideal Ayurvedic lunch? Then go for lots of seasonal veggies cooked in ghee & spices along with protein-rich lentils and energizing grains.
Need to carry lunch to work? Here’s a tip for work lunch prep – prepare food on the same morning (or the previous night) and pack it in a stainless steel insulated lunch box or bento box. Though this may seem like a pain, but its only way to ensure you don’t end up eating junk and feeling stressed.
Put your apron on, sip on a cuppa chai and dish out these 5 Ayurvedic lunch recipes from your cozy kitchen.
Top 5 Healthy Ayurvedic Lunch Recipes
1. Tofu Tacos with Greens
Are you crazy about Mexican food? I love the freshness of Mexican cuisine and I like to give it an Ayurvedic twist by making these scrumptious soft tacos. This fusion of crumbled firm tofu, iron-rich spinach and tropical spices like chilli, coriander, turmeric & cumin is wrapped into a bed of warm corn tortillas, topped with sliced avocados, fresh cilantro and grated carrots. Don’t forget that lime wedge!
This is one of my all time favorite Ayurvedic lunch recipes. And these tacos are always a hit when shared in a picnic lunch.
1 tsp chili powder
1/2 tsp cumin powder
1/2 tsp coriander powder
1/2 tsp turmeric powder
pinch of black pepper or cayenne pepper
1/4 tsp salt
half of a 14-oz block of extra firm tofu
2 tsp sunflower oil or ghee
1 cup roughly chopped baby spinach or swiss chard
4 corn tortillas
lime, cut into wedges
Toppings, in any combination: fresh salsa, sliced avocados, chopped cilantro, shredded carrots, shredded lettuce
Combine all the spices and the salt in a small mixing bowl. Rinse the tofu well and squeeze it between your palms to remove some of the water. This will make it cook faster.
In a small bowl, mash the tofu with a fork, then stir into the spice mixture.
In a medium frying pan, warm the oil or ghee on medium-low heat. When the pan is hot, add the tofu and fry, using a spatula to stir well every few minutes. After 5 minutes, add the chopped greens and fold in with the spatula. Continue cooking and stirring for 5 minutes more. When the tofu begins to brown, remove from heat and cover to keep warm.
Pat each tortilla with damp hands to soften. In another large frying pan, spread the tortillas in a single layer and warm over low heat for 2–3 minutes. If the edges begin to curl, take them off the heat immediately.
To serve, place 2 tortillas side by side on 2 plates and spoon a strip of tofu mixture on each tortilla. Add toppings in any combination. Accompany with fresh lime wedges to squeeze on top. Fold in half to eat as soft tacos.
NOTE: If your body doesn’t digest tofu well, substitute 4–6 egg whites, lightly scrambled.
2. Lemon Rice
When life gives you lemons, you make lemon rice! This flavorful dish combines the sourness of lemons, richness of cashews & ghee, sweetness of peas and wholeness of rice. If you’re Kapha, here’s my advice – use very little ghee and cashews as they’re heavy on your body. Have you stopped eating white rice? You can use brown basmati rice instead.
Lemon rice is SO easy to make that anyone can make it. Watch this quick video on how to make lemon rice in minutes!
It’s easy, right? Now you know why lemon rice is one of my go-to Ayurvedic lunch recipes.
3. Sweet Potato Yogi Bowl
Whether you’re a dedicated yogini or or a sweet potato lover, you have all the reasons to like this sweet ‘n’ savory Ayurvedic recipe (which by the way, is also macrobiotic). This salad bowl marries a bunch of flavors – earthy bittersweet kale, roasted sweet potatoes & mild brown rice tossed in a spicy dressing seasoned with gomasio (sesame salt). Trust me, it’s so good that you’ll refill your bowl again and again.
Ingredients for Ginger Miso Tahini Dressing:
1/2 cup tahini
2 tbsp white miso paste
2 inches fresh ginger, skin removed
2 cloves garlic (optional)
1 tbsp tamari
1 lemon, juiced
1/2 cup water
Combine all ingredients in a high-speed blender, blend until creamy. Pour into an airtight container to store. Stores up to 10 days in your fridge. Makes 2 cups.
Note: Garlic and onions are not a part of a traditional Sattvic diet, if you have too much heat (pitta) in the body or find your body is easily aggravated by these ingredients, please exclude the garlic from the tahini dressing.
Ingredients for the Salad Bowl:
6 leaves kale, washed & torn
1 tbsp olive oil
1 small sweet potato, cubed & roasted
1/2 cup cooked brown rice (I always keep a pot of cooked brown rice in my fridge for quick use!)
1 tbsp gomashio
Preheat oven to 375. Wash and cut sweet potato into 1″ cubes, toss in olive oil and sprinkle with salt. Place on a baking sheet and roast at 375. While roasting, prepare kale by washing well, removing stems and tearing leaves into small pieces. Place in a bowl and pour 1 tbsp olive oil on top.
Use your hands to massage oil onto the kale leaves, making them soft and tender. Check the sweet potato, stir to avoid sticking or burning on the pan. Once tender, remove from oven.
To serve, scoop 1/2 cup of warm cooked brown rice on top of the massaged kale. Top with roasted sweet potato, a healthy heaping of the tahini dressing, and a big sprinkle of gomashio (a seaweed/sea salt/sesame blend).
Simple, quick to make and light on the stomach, no wonder kitchari has become an Ayurvedic staple. A plain looking dish used for cleansing & detoxes, kitchari is made with aromatic basmati rice, sunny mung beans, a handful of Indian spices (like ground turmeric, coriander, bay leaf, cumin and cinnamon) – it’s a one-pot meal.
Want to pep it up? Pair it with sauteed seasonal veggies to make it even yummier. Out of all my tried and test Ayurvedic lunch recipes, I end up making kitchari the most often. I swear you’re gonna do the same!
1 cup split yellow mung beans (moong dal)
1 1/2 cups basmati rice
6 cups filtered water
1 bay leaf
1 cinnamon stick
2 tsp ground turmeric
1 1/2 tsp ground coriander
1 tsp ground cumin
fresh cracked pepper to taste
a pinch of pink Himalayan sea salt
fresh cilantro and lemon or lime juice to serve
Rinse the mung beans and rice then add them to a large pot or dutch oven. Add the bay leaf, cinnamon, stick, spices, & salt then pour the water in.
Bring the water to a boil, then reduce the heat to a low simmer and cook the mixture until all of the water has been absorbed (this took me about 25-30 minutes). Make sure to stir often so the bottom doesn’t burn. Once all of the water has been absorbed, turn off the heat.
Serve up your kitchari with a heavy sprinkling of fresh cilantro and a squeeze of fresh lemon or lime juice. Makes about 6 servings.
Don’t want to make your own Kitchari, check out these DIY organic packs.
5. Buckwheat Salad With Yogurt Cardamom Dressing
By now you must be thinking * hey, none of this Ayurvedic stuff is raw*. Actually, Ayurveda tends to focus on cooked meals but if you’re a raw girl, roll up your sleeves and get creative.
Imagine a cleansing & crunchy raw summer salad with nutrient-rich beets and carrots, cholesterol-lowering buckwheat groats, crispy lettuce, dressed in immune-boosting raw honey and coconut yoghurt. This heavenly salad will make you feel as light as a feather and put you in a great mood (even if you eat quite a lot of it).
Out of all the Ayurvedic lunch recipes I know, I love this salad especially on a hot summer day.
- 1 cup buckwheat groats, soaked overnight & rinsed well
- 2 small steamed beets, peeled, steamed & chopped
- 1 medium carrot, shredded
- ¼ cup green olives, chopped
- ¼ cup golden raisins
- 3 stalks of hearts of palm, quartered & sliced
- A few leaves of butter leaf lettuce, torn
- A few tablespoons of chopped parsley or cilantro
Ingredients for the dressing:
- ½ cup coconut yogurt ( I prefer coconut grove plain, unsweetened)
- 2 Tbsp. extra virgin olive oil
- 1 small clove of garlic, minced
- 1 Tbsp lemon juice
- ½ Tbsp. raw honey, or agave
- ½ tsp. cardamom
- ½ tsp. freshly cracked black pepper
- ⅛ tsp himalayan sea salt
In a small bowl, add dressing ingredients & whisk to combine.
Toss buckwheat groats, beets, olives, hearts of palm & raisins in a large salad bowl. Add desired amount of dressing.
Serve over lettuce & top with additional dressing & garnish with fresh herbs.
Excited to try my top 5 Ayurvedic lunch recipes? I bet you are! I’ve shared my top Ayurvedic breakfast recipes here.
You know what, there was a time when I used to think Ayurvedic food was bland and boring. And now look at me! Not only do I eat an Ayurvedic diet (which has greatly helped me), but I’m also on a mission to share the goodness of Ayurvedic cooking with people who care for their health.
If you’d like more people like yourself to cook these delish Ayurvedic lunch recipes, do remember to share this post and pin it on Pinterest!
Still unsure about the Ayurvedic way of eating? I’ve written a post on Ayurvedic Diet & How To Eat For Your Dosha that will answer all your questions.
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