As the monsoon clouds gather and the air hums with the sacredness of Shravan—or Sawan, as we lovingly call it—the heart naturally turns inward. It is Lord Shiva’s month, a time when devotion flows as freely as the rains. And among its most cherished practices is the Sawan Somvar Vrat—fasting on Mondays. Each Monday is an offering, a soft surrender to faith, hope, and healing.
Whether you fast for spiritual growth, inner peace, a wish in your heart, or simply to honour tradition, the food you eat—or don’t eat—matters deeply. With three more Mondays still to come, it’s the perfect time to embrace vrat-friendly meals that nourish the body and calm the mind. Below is a lovingly compiled list of Vrat ke Khane along with simple recipes and the Ayurvedic wisdom that makes them more than just food—they’re an act of devotion.
When the soul seeks stillness and the body craves simplicity, we turn to Vrat—our age-old spiritual pause button. And during these sacred fasts, our plates transform too. No onion, no garlic, no grains—just food that is sattvic, soothing, and sanctified.
But have you ever wondered why certain foods are allowed and others aren’t? Ayurveda, our ancient science of life, offers beautiful reasons. Here’s a guide to common Vrat ke Khane, complete with simple recipes and the deeper wisdom behind why these ingredients are chosen.
1. Sabudana Khichdi (Tapioca Pearls Stir-Fry)
Why Ayurveda loves it:
Sabudana is cooling, easy to digest, and gives instant energy—perfect for when the digestive fire (agni) is low during fasting.
Quick Recipe:
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Soak 1 cup sabudana for 3 hrs or overnight, if you want it for breakfast.
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Drain well. In ghee, sauté mustard seeds, green chilli, boiled potatoes, and coarsely ground peanuts.
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Add sabudana, salt (sendha namak), and cook till translucent.
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Garnish with coriander and lemon juice.
Ayurvedic Insight:
Sabudana pacifies Vata and Pitta. Peanuts and ghee add warmth and satiety, balancing the meal.
2. Kuttu ke Atte ka Cheela (Buckwheat Pancake)
Why Ayurveda loves it:
Kuttu is a heat-generating grain substitute that strengthens the body and is naturally gluten-free.
Quick Recipe:
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Mix 1 cup kuttu atta with water, green chilli paste, grated ginger, and sendha namak.
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Pour like a dosa on a greased hot tawa.
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Serve hot with curd or mint chutney.
Ayurvedic Insight:
Buckwheat builds strength (balya), supports digestion (deepana), and grounds the body during spiritual practice.
🌿3. Samak Chawal Pulao (Barnyard Millet Pilaf)
Why Ayurveda loves it:
Samak (barnyard millet) mimics rice in texture but is lighter and easier on the stomach. It balances the doshas and keeps you full.
Quick Recipe:
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In ghee, sauté cumin, diced carrots, potatoes, and green peas.
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Add washed samak, salt, and water (in a 1:2 ratio).
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Cover and cook for 10–12 minutes. Fluff with a fork and serve.
Ayurvedic Insight:
Samak calms Vata and Pitta, supports gut health, and doesn’t spike blood sugar like regular rice.
🌿4. Doodhi ka Halwa (Bottle Gourd Sweet)
Why Ayurveda loves it:
Doodhi (lauki) is light, cooling, and diuretic—excellent for detox during fasts.
Quick Recipe:
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Grate 2 cups of lauki, then squeeze out the excess water.
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Sauté in ghee till soft. Add 1 cup of milk and cook till absorbed.
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Stir in jaggery or rock sugar (mishri), cardamom, and chopped dry fruits.
Ayurvedic Insight:
Doodhi pacifies Pitta, supports urinary health, and ghee lubricates tissues and nourishes the ojas (vital energy).
5. Fruit Chaat with Rock Salt
Why Ayurveda loves it:
Fresh fruits are sattvic, hydrating, and high in prana (life force). Adding rock salt helps in better assimilation, besides enhancing the taste.
Quick Recipe:
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Dice bananas, apples, papaya, and pomegranate.
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Toss with sendha namak, black pepper, lemon juice, and a pinch of roasted cumin powder.
Ayurvedic Insight:
Fruits uplift the mood, boost immunity, and are ideal during a nirahara (semi-fasting) day. They offer sweetness without dullness.
6. Rajgira Puri (Amaranth Flatbread)
Why Ayurveda loves it:
Rajgira (amaranth) is rich in calcium and iron, improves stamina, and keeps bones strong—ideal when you're not eating meat or heavy grains.
Quick Recipe:
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Make dough with rajgira atta, boiled potato, sendha namak, and a bit of warm water.
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Roll out gently and fry in hot ghee or oil.
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Serve with curd or aloo sabzi.
Ayurvedic Insight:
Amaranth increases ojas, supports reproductive health, and is tridoshic—balancing all three doshas.
Fasting isn’t deprivation. It’s refinement of thought, palate, and spirit.
The foods we choose during a fast aren’t random; they’re rooted in ancient science that knew how to keep the body light, the mind calm, and the soul connected.
As our ancestors said, “Jaisa ann, vaisa mann.” What we eat is what we become.
So this Ekadashi or Navratri, eat with devotion. Cook with love. And remember—your plate, when chosen mindfully, can be your prayer.
Neerja Bhatnagar
Neerja Bhatnagar
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