Sattvic Recipes for Weight Loss

Light, wholesome and full of flavour, these sattvic-inspired recipes make healthy eating feel simple, satisfying and delicious.

1. Moong Dal Idli

Soft, protein-rich and steamed to perfection, these moong dal idlis make a wholesome start to the day.

Prep time: 10 mins | Cook time: 12–15 mins

Ingredients

• 1 cup yellow moong dal (split & husked)
• ½ to ¾ cup curd (yoghurt/dahi)
• 1-inch ginger piece
• 2–3 green chillies
• Salt to taste (about 1 tsp)
• 1 tsp Eno fruit salt (or ½ tsp baking soda)

For tempering (optional, to mix into batter)

• 1–2 tsp oil
• ½ tsp mustard seeds
• ½ tsp urad dal
• Pinch of asafoetida (hing)
• A few curry leaves

Get the ingredients here

Method

1. Soak the dal: Rinse the moong dal in enough water for 2–3 hours (or at least 2 hours for best results). Drain the water completely.
2. Grind the batter: In a mixer jar, add the soaked and drained moong dal, chopped ginger, green chillies, and curd. Grind to a smooth batter (add very little water only if needed – batter should be thick but pourable, like regular idli batter).
3. Prepare the tempering: Heat oil in a small pan. Add mustard seeds, chana/urad dal, curry leaves, and hing. Let them splutter, then mix this tempering into the batter for extra flavour.
4. Add the vegetables: Transfer the batter to a bowl. Add salt, grated carrot (if using), chopped coriander, and any other veggies. Mix well.
5. Add Eno: Just before steaming, add Eno fruit salt. Mix gently in one direction – the batter will become frothy and light.
6. Fill the moulds: Grease the idli moulds with oil/ghee. Pour batter into each mould (fill ¾ full).
7. Steam: Steam in an idli steamer or pressure cooker (without whistle) on medium flame. Check with a toothpick – it should come out clean.
8. Serve: Let them cool slightly, then demould using a spoon. Serve hot!

2. Tomato Rasam

Tangy, comforting and aromatic, this light tomato rasam is perfect as a warm meal or soothing soup.

Serves: 3–4

Ingredients

• 3–4 medium ripe tomatoes (about 300–400g or 1½–2 cups chopped/pureed)
• 1 small lemon-sized ball of tamarind
• Warm water
• ½ tsp turmeric powder
• Salt to taste (about ¾–1 tsp)
• 1–2 tsp jaggery
• ¼ cup chopped coriander leaves

For fresh spice powder (or use store-bought rasam powder)

• 1 tsp cumin seeds
• ¾–1 tsp black peppercorns
• 1 tsp coriander seeds
• 4–6 fenugreek seeds
• 1–2 dried red chillies

For tempering

• 1–1½ tbsp ghee
• ½ tsp mustard seeds
• ½ tsp cumin seeds
• 1 sprig of curry leaves
• 1–2 dried red chillies
• Pinch of asafoetida
• 4–6 garlic cloves

Get the ingredients here

Method

1. Prep the base: Soak tamarind in warm water, extract pulp, and discard solids. Chop or puree tomatoes (blend for smoother rasam).
2. Make fresh spice powder: Dry roast cumin, peppercorns, coriander seeds, fenugreek, and red chillies on low heat until aromatic. Cool and coarsely grind (mortar-pestle or mixer). Skip roasting if short on time – just grind raw.
3. Cook the rasam: In a pot, heat oil/ghee. Add pureed/chopped tomatoes, turmeric, salt, and the ground spice powder. Sauté until tomatoes turn mushy and oil separates slightly.
4. Add tamarind extract (if using), jaggery, and water. Bring to a boil, then simmer on medium-low. Taste and adjust salt/spice/sourness. Do not boil vigorously after adding tamarind – just gently simmer. Turn off the heat, add chopped coriander.
5. Prepare the tempering: In a small pan, heat ghee/oil. Add mustard seeds – let splutter. Add cumin seeds, curry leaves, red chillies, hing, and garlic (if using). Fry until garlic is golden and curry leaves crisp. Pour this hot tempering over the rasam. Cover to infuse flavours.
6. Serve: Serve hot with steamed rice, a drizzle of ghee, papad, and any vegetable side – or sip as is like soup!

3. Steamed Cabbage Pockets

Tender cabbage leaves wrapped around a flavourful paneer and vegetable filling make these pockets light yet satisfying.

Prep time: 20–25 mins | Cook time: 15–20 mins | Serves 3–4

For the cabbage wrappers:

• 8–10 large cabbage leaves
• Water for blanching + pinch of salt

For the filling (vegetarian/protein-rich):

• 200g paneer (crumbled)
• ½ cup finely chopped mixed veggies
• 1 small onion, finely chopped
• 1–2 green chillies, finely chopped
• 1 tsp ginger-garlic paste
• ½ tsp turmeric powder
• 1 tsp red chilli powder
• 1 tsp garam masala
• Salt to taste (about ¾ tsp)
• 2 tbsp chopped coriander leaves
• 1 tbsp ghee

Get the ingredients here

Method

1. Prepare cabbage leaves: Bring a large pot of water to boil with a pinch of salt. Carefully separate large outer leaves from the cabbage head (avoid tearing). Blanch 2–3 leaves at a time until soft and pliable (they turn bright green). Remove, plunge into cold water to stop cooking, then drain and pat dry. Trim the thick stem end (vein) slightly for easier rolling.
2. Make the filling: Heat oil in a pan. Add ginger-garlic paste, chopped onion, and green chillies – sauté until soft. Add chopped veggies, turmeric, chilli powder, garam masala, and salt. Cook until veggies soften slightly (don’t overcook). Turn off heat, mix in crumbled paneer/soya, chopped coriander, and any nuts. Taste and adjust seasoning – filling should be moist but not watery. Let cool slightly.
3. Stuff and roll the pockets: Place a cabbage leaf on a plate (stem side toward you). Add filling in the center. Fold the bottom over the filling, then fold in the sides, and roll tightly like a spring roll or parcel (secure with a toothpick if needed, or just tuck the end under). Repeat for all leaves.
4. Steam: Grease a steamer basket or idli stand lightly with oil. Arrange the rolls seam-side down (don’t overcrowd). Steam on medium-high heat until cabbage is tender and filling is hot – check one after 15 mins. If no steamer, use a deep pan with a stand and lid, adding water below.
5. Serve: Carefully remove, garnish with coriander or sesame seeds. Serve hot with mint chutney, spicy peanut sauce, or a light curry for dipping.

4. Lauki Carpaccio with Herb Dressing

Paper-thin lauki slices tossed with a bright herb dressing create a refreshing and unique starter.

Prep time: 15–20 mins | Rest time: 10–15 mins