📝 Ingredients & Quantities

Base Ingredients

• Yellow Squash or Summer Squash – 2 cups, chopped
  Substitute: Zucchini (more cooling), Butternut squash (more grounding)

• Green Peas – 1 cup (fresh or frozen)
  Substitute: Edamame (protein-rich), mung sprouts (lighter)

• Coconut Milk (light) – ¾ cup
  Substitute: Cashew milk (½ cup + ¼ cup water)

• Water – 1–1½ cups

• Onion – ½ cup, finely chopped
  Substitute: Leeks (Pitta-friendly)

• Ghee or Coconut Oil – 1 tablespoon
  Ghee for Vata, coconut oil for Pitta, sesame oil for Kapha

• Salt – to taste

• Fresh Lime Juice – 1–2 teaspoons, added after cooking

• Fresh Cilantro – handful, chopped (for garnish)

Spices You'll Need

• Cumin Seeds – 1 teaspoon
  Rasa: pungent–bitter | Virya: heating | Vipāka: pungent
  Aids Agni; prevents bloating

• Coriander Powder – 2 teaspoons
  Rasa: sweet–bitter–pungent | Virya: cooling | Vipāka: sweet
  Balances heat; supports liver; ideal for Pitta

• Turmeric – ½ teaspoon
  Rasa: bitter–pungent | Virya: heating | Vipāka: pungent
  Anti-inflammatory; supports digestion

• Fennel Seeds – ½ teaspoon
  Rasa: sweet–bitter | Virya: cooling | Vipāka: sweet
  Soothes Pitta; gentle on Vata

• Cardamom Powder – ¼ teaspoon
  Rasa: sweet–pungent | Virya: cooling | Vipāka: sweet
  Adds aroma; heart-opening; comforting

• Ginger Powder – ¼ teaspoon OR Fresh Ginger ½ teaspoon
  Rasa: pungent | Virya: heating | Vipāka: sweet
  Supports mild Agni without overheating

• Fenugreek Seeds – 3–5 seeds (optional)
  Rasa: bitter | Virya: heating | Vipāka: pungent
  Lightly stimulates digestion; balances Kapha heaviness

• Hing – 1 pinch
  Rasa: pungent | Virya: heating | Vipāka: pungent
  Prevents gas; essential for Vata

🔥 Method of Preparation

• Heat ghee or coconut oil in a heavy-bottom pot on low–medium heat.
  Once warm, add cumin seeds, fennel seeds, and optional fenugreek seeds.
  Allow them to release aroma gently.

• Add the chopped onion (or leeks) and sauté for 2–3 minutes until translucent and softened.

• Add ginger (fresh or powdered), turmeric, cardamom powder, coriander powder, and hing.
  Stir gently so the spices bloom without burning.

• Add the chopped squash and mix well, coating the pieces in the warm spices.
  Cook for 2 minutes to soften the edges.

• Add green peas and stir again.

• Pour in the coconut milk and 1–1½ cups of water, depending on how thick or soupy you want the curry.

• Bring to a gentle simmer and reduce heat.
  Cook for 10–15 minutes until squash becomes soft but not mushy.

• Add salt during the last 2 minutes of cooking.
  Salt added late keeps vegetables soft yet intact.

• Turn off heat and allow the curry to rest for 2 minutes.
  Stir in fresh lime juice once slightly cooled.

• Garnish with chopped cilantro before serving.

• Serve warm with basmati rice, quinoa, millet roti, or as a light standalone bowl.

⚖️ Dosha Effects

🌿 Vata

• Very nourishing and calming

• Use ghee as the fat

• Add more peas for grounding protein

• Avoid excess lime

🔥 Pitta (ideal)

• Mild, cooling, soothing

• Use coconut oil

• Increase coriander & fennel

• Add extra cilantro at the end

🌱 Kapha

• Light and digestible when spices are increased

• Use sesame oil

• Add a pinch more ginger or black pepper

• Reduce coconut milk (use ½ cup + more water)