📝 Ingredients & Quantities

Base Ingredients

• Ground Turkey (lean or mixed) – 500g
  Substitute: Ground chicken (lighter), ground lamb (not for Pitta)

• Coconut Milk (light) – 1 cup
  Substitute: Diluted cashew milk (¾ cup + ¼ cup water)

• Water – 1½–2 cups

• Zucchini – 1 medium, finely chopped
  Substitute: Yellow squash

• Asparagus Tips – ½ cup, chopped
  Substitute: Green beans

• Grated Carrot – ½ cup
  Substitute: Sweet potato (for Vata), avoid for Kapha

• Fresh Lime Juice – 1–2 teaspoons (added after cooking)

• Ghee or Coconut Oil – 1 tablespoon
  (Pitta: coconut oil preferred)

For the Turkey Meatballs

• Ground Turkey – from above

• Grated Zucchini – ¼ cup (adds moisture without heat)

• Oat Flour or Rice Flour – 2 tablespoons

• Salt – to taste

• Coriander Powder – 1 teaspoon

• Fennel Powder – ½ teaspoon

• Ginger (very small amount) – ½ teaspoon, grated

• Roll into small balls (around 16–18). Set aside.

Spices You Will Need

• Fresh Ginger – 1 teaspoon, grated
  Rasa: pungent | Virya: heating | Vipāka: sweet
  Used lightly to support digestion without overheating Pitta

• Fennel Seeds – 1 teaspoon
  Rasa: sweet–bitter | Virya: cooling | Vipāka: sweet
  Cooling digestive; soothes Pitta and prevents acidity

• Coriander Powder – 2 teaspoons
  Rasa: sweet–bitter–pungent | Virya: cooling | Vipāka: sweet
  Deeply Pitta-balancing; supports liver and metabolism

• Turmeric – ½ teaspoon
  Rasa: bitter–pungent | Virya: heating | Vipāka: pungent
  Purifies blood, calms inflammation in a gentle, Pitta-safe way

• Cardamom Powder – ¼ teaspoon
  Rasa: sweet–pungent | Virya: cooling | Vipāka: sweet
  Uplifts the curry; harmonizes the coconut base

• Cumin Seeds – ½ teaspoon
  Rasa: pungent–bitter | Virya: heating | Vipāka: pungent
  Used minimally to avoid Pitta aggravation while supporting Agni

• Cilantro – handful, chopped
  Rasa: bitter–sweet | Virya: cooling | Vipāka: sweet
  Soothes heat in the liver and blood; essential for Pitta

• Fenugreek Leaves (Kasuri Methi) – 1 small pinch
  Rasa: bitter | Virya: heating | Vipāka: pungent
  Used sparingly; aids digestion without aggravating Pitta

• Star Anise – ¼ pod (optional; remove before serving)
  Rasa: sweet–pungent | Virya: mildly warming | Vipāka: sweet
  Adds a calming, aromatic sweetness suitable for Pitta

🔥 Method of Preparation

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

• Add the grated ginger and sauté for 20–30 seconds.
  This activates mild Agni support without overheating Pitta.

• Stir in the coriander powder, turmeric, and cardamom powder.
  Allow the spices to bloom without browning.

• Add the chopped zucchini, asparagus, and grated carrot.
  Sauté for 2–3 minutes to soften the vegetables slightly.

• Add the coconut milk and 1½–2 cups of water, stirring to combine into a light broth.

• Bring the mixture to a gentle simmer.
  Do not boil coconut milk aggressively.

• Gently drop the turkey meatballs into the simmering curry one by one.
  Do not stir immediately to avoid breaking them.

• Simmer on low heat for 20–25 minutes, allowing the meatballs to firm and cook through.
  Stir occasionally after the first 5 minutes.

• Add rock salt during the last 5 minutes of cooking.
  Salt added too early stiffens ground meats.

• Turn off heat and allow the curry to rest for 2 minutes.
  Remove the star anise if used.

• Stir in fresh cilantro and lime juice only once slightly cooled.
  Avoid heating lime juice to prevent increasing Pitta.

• Serve warm with basmati rice or quinoa for a complete Pitta-balancing meal.

⚖️ Dosha Effects

🌿 Vata

• Light and mild, may need extra grounding

• Add more oil or ghee

• Increase ginger slightly

• Serve with warm rice; avoid too much lime

🔥 Pitta

• Designed specifically for Pitta

• Cooling vegetables + coconut base soothe heat

• Use minimal ginger and cumin

• Add generous cilantro at the end

• Avoid reheating multiple times

🌱 Kapha

• Light and mildly warming when modified

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

• Add a pinch more cumin or fenugreek

• Add a small amount of black pepper if needed

• Avoid sweet vegetables like carrot if Kapha is very high