Good Sattvic Food Recipes

The sattvic food finds its origins in Ayurveda; it means foods that are light and healthy. These foods are believed to be rich in prana and life-giving properties. Sattvic foods are always freshly prepared and are known to have several health-inducing properties.

Consuming the sattvic foods promotes three essential ingredients for vitality: Tejas (intelligence), Ojas (responsible for overall tasks), and Prana (energy levels). This article explores some of the most irresistible sattvic food recipes.

1.    Wheat Pancakes

Wheat pancakes can give a delicious and sattvic start to the day. These pancakes are made from scratch, are light, fluffy, and rich in fiber which satisfies the gut throughout the day.


  • 100 gms of wheat flour
  • 200 ml of almond milk
  • 2 tablespoon honey
  • 50 gms strawberry puree
  • 5 gms black peppercorns
  • 5 gms fennel seeds


  • Add the almond milk to the wheat flour.
  • Combine the black peppercorns and fennel seeds.
  • Mix the batter and let it rest for at least 5-10 minutes.
  • Pour the batter to make the pancakes in a heated pan. Ensure that the flame is low.
  • Serve the pancakes with fresh strawberry puree and honey when done.

2.    Lentil Dosa

It resembles the crepe-like bread which is identical to dosa. The batter for lentil dosa is made out of green gram. This dosa is non-fermented which comprises a blend of lentils, fenugreek seeds, and rice. Lentils are considered a great source of nutrition such as minerals, calcium, fiber, and proteins.


  • 50 gms green gram, washed and soaked for three hours
  • 1 tablespoon coriander leaves

            For Filling

  • Pinch of asafoetida
  • ½ a cup of shredded vegetables
  • ½ a tablespoon of mustard seeds

           For Chutney

  • 50 gms of grated coconut leaves
  • 1 tablespoon of curry leaves
  • 5 gms of mustard seeds


  • Grind the soaked lentils with salt as per your preference.
  • Heat the non-stick pan.
  • Put some asafoetida and mustard seeds in the heated pan until it splatters.
  • Add the shredded vegetables to the pan with salt.
  • Cover the pan and cook the veggies.
  • Pour the lentil batter onto a heated non-stick pan.
  • Add the chopped vegetables to the dosa and top it off with some chopped coriander leaves. Serve the dosa with the coconut chutney.

3.    Avocado and Sundried Tomato Sandwich

The mouth-watering recipe for these sattvic sandwiches is straightforward and quick. Avocados are rich in nutrients and good for the heart. On the other hand, the sundried tomatoes are a good source of iron, lycopene, and vitamins K and C.


  • Freshly baked bread, sliced
  • One avocado, scooped and sliced
  • 1 tablespoon of olive oil
  • 2-3 arugula leaves, adequately washed and drained in ice water
  • Pepper and salt to taste
  • One ciabatta


  • Cut a ciabatta in half.
  • Drizzle some olive oil over the ciabatta.
  • Arrange the arugula leaves.
  • Place the sundried tomatoes and avocado.
  • Top off with some salt and pepper as per your taste and serve.

4.    Super Greens Smoothie

It is made with wholesome foods like bananas, almond milk, spinach, flax seeds, and moringa and is topped with avocado. This bowl of green smoothie is an excellent source of iron, protein, calcium, and omega which are perfect for a sattvic diet.


  • 150 gms of banana
  • 50 ml almond milk
  • 15 gms dates
  • 50-60 gms spinach
  • Toppings: Fresh avocado, granola, and super seeds
  • Ice (required while blending)
  • Moringa, as per taste


  • Put the spinach, banana, almond milk, moringa, and dates in a blender/food processor with ice until the mixture is smooth.
  • Pour the smoothie into bowls and top it off with super seeds, granola, and avocados.

5.    Quinoa Upma

A flavor and nutrient-packed savory recipe, quinoa upma is easy to make for breakfast, lunch, or dinner and is rich in proteins. Quinoa contains a rich amount of Vitamin B2 and E, colloquially referred to as an oil crop due to its high omega-6 content.


  • ½ a cup of quinoa
  • Salt as per preference
  • 1 small-sized tomato
  • Freshly chopped coriander leaves
  • 1 green chilly
  • 5 curry leaves
  • 1 tablespoon olive oil
  • ¼ cup of capsicum
  • ¼ cup of green peas


  • Wash and soak the quinoa with water for about 20 minutes.
  • Add salt and boil it with water for about 12 minutes. Drain the water and put the boiled quinoa aside.
  • Add oil to a heated pan along with asafoetida, curry leaves, mustard seeds, and green chili. Fry the ingredients for a minute.
  • Add all the chopped vegetables.
  • Cover the pan with a lid until the vegetables are completely tender.
  • Add the cooked quinoa, salt, and chopped tomatoes. Mix them well on low flame, and serve it hot.

6.    Coconut Chia Pudding

This is a perfect sattvic dessert to give your meals a sweet ending. Coconut has high fiber content and low carbs and helps to control the blood sugar levels. On the other hand, chia seeds are rich in antioxidants that are great for heart health.


  • ¼ cup of chia seeds
  • 1 tablespoon maple syrup or honey
  • 1 cup coconut water
  • ½ teaspoon vanilla extract
  • Fresh berries for topping


  • Combine the chia seeds, maple syrup or honey, vanilla extract, and coconut milk in a bowl. Mix all the ingredients well.
  • Cover and refrigerate the mix for a minimum of 2-3 hours. This allows the chia seeds to thicken the mixture.
  • Stir well before serving, and top the pudding off with fresh berries.

7.    Vegetable Khichadi

This is an everyday staple meal in the sattvic tradition with the power of vegetables and lentils that provide the day’s energy. Kichadi contains nutrients like dietary fibers, potassium, phosphorus, proteinsVitamic C, and carbohydrates.


  • 1 cup of basmati rice
  • 1 teaspoon cumin seeds 2 tablespoons clarified butter
  • 4 cups of water ½ cup of split yellow lentil
  • Freshly chopped coriander leaves
  • 1 tablespoon of turmeric powder


  • Rinse the lentils and rice separately and soak them for about 25 minutes.
  • Take a large pot and heat the clarified butter over a medium flame; add the cumin seeds and let them sizzle. Add the turmeric and stir for a minute.
  • Drain the lentils and rice, add them to the pot, and stir well to combine.
  • Add water with salt to the pot and bring all the ingredients to a boil. Then, reduce the heat to a low.
  • Cover and simmer the flame for about 30 minutes so the lentils and rice are cooked and soft.
  • Garnish the khichadi with fresh coriander leaves and serve it hot.


These recipes can be great for you to start living your life the sattvic way! As per the sattvic food philosophy, the life-giving force in meals is at its peak when cooked with love and at its lowest when cooked while upset. So, keep a check on your emotions while cooking with sattvic traditions.

About the author

Navkiran Kaur