Nutrition & Recipes

Vegetable Barley Casserole

Baked brussel sprout gratin with a bacon and bread crumbs
Baked brussel sprout gratin with a bacon and bread crumbs on wooden background

You can modify this recipe for your dosha by following the suggestions below.

Ingredients:

  • 3 cups bite-size vegetables, such as carrots (sweet), zucchini (sweet, astringent), yellow squash (sweet, astringent), potatoes (sweet, astringent), and leeks (pungent, sweet), kale or other dark leafy greens (bitter)
  • 1 tablespoon ghee (sweet)
  • 3 cups cooked barley (sweet)
  • 1 cup fresh or frozen corn (sweet, astringent)
  • 12 cup fresh or frozen peas (astringent)
  • ½ teaspoon turmeric (pungent, bitter, astringent)
  • ½ teaspoon black pepper (pungent)
  • 2 tablespoons thyme (pungent)
  • 1 tablespoon oregano (astringent, pungent)
  • 4 tablespoons Bragg’s Liquid Aminos or tamari (astringent, salty)
  • 3 tablespoons vegetable broth powder
  • 1 cup tomato sauce (sweet, sour)
  • 2 tablespoons arrowroot dissolved in ½ cup water, for thickening (sweet)
  • Bread crumbs, for topping (sweet)

1. Preheat the oven to 350 degrees (F).

2. In a large skillet, sauté the bite-size vegetables in the ghee. Combine with the rest of the ingredients except the bread crumbs.

3. Pour into an oiled 9 X 12–inch casserole dish and sprinkle liberally with the bread crumbs. Bake for about 40 minutes, or until bubbling.

Dosha Modifications

By substituting some of the herbs and grains in this casserole, you can make this recipe more balancing for your dosha type.

  • Vata: Use cardamom, ginger, cumin, and/or bay leaf instead of thyme and oregano. Use rice or a wheat-based grain instead of barley.
  • Pitta: Add cumin, coriander, and/or fennel instead of thyme.
  • Kapha: Add more turmeric, chili pepper, or other pungent spices. Instead of potatoes, use more leafy greens, yellow squash and zucchini.

Serves 8–10

Discover your dosha type here.

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