Vegetable Upma: Dosha-Balancing Recipe


This Ayurvedic recipe offers balance for all the doshas. Try this delicious dish when you'd like to increase the qualities of sattva and reduce the qualities of rajas and tamas.


Roast the creamed wheat or other grain in a dry pan until slightly brown and set aside. In a medium saucepan, sautée the mustard seeds, cumin seeds, hing, curry leaves, and cashews in the ghee until the seeds pop. Add the water, turmeric, coriander powder, coconut, ginger, vegetables, and salt. Continue cooking until vegetables are tender. Turn off the heat and gradually add the roasted creamed wheat. At the end, stir in the cilantro and lime juice. Vegetable upma can be eaten for lunch or dinner. Enjoy! Serves 2–4


  • 1 c. creamed wheat, bear mush, or wheat farina

  • 1⁄2  c. ghee

  • 1⁄2  tsp. mustard seeds

  • 1⁄2  tsp. cumin seeds

  • 1⁄8  tsp. hing (asafoetida)

  • 6 curry leaves, fresh or dried

  • 1⁄2  tsp. turmeric powder

  • 1⁄2  tsp. coriander powder

  • 2 Tbsp. grated coconut, fresh or dried

  • 1 handful cashew nuts, whole or chopped

  • 1 Tbsp. fresh ginger root, grated

  • 1 c. assorted fresh vegetables (potatoes, carrots, beans, etc.)

  • 1⁄2  tsp. salt

  • 4 c. water

  • 1 handful fresh cilantro leaves, chopped

  • juice of 1⁄2 lime

Actions: Contains all essential six tastes, is easy to digest, and yields much strength and energy.

About the Teacher

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Sarah Kruse
Sarah Kruse is an Ayurvedic Doctor who assists clients in returning to their true nature through the... Read more