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The Book
Ayurvedic Nutrition

This is second edition of a book I wrote in 1999, Perfect Balance, look below for the preface to this edition and see what is new and changed.

This is the most accessible book on the ancient Indian system of Ayurvedic nutrition and healing from an internationally acclaimed practitioner.

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Ayurvedic diet : an individual approach

Ayurveda has always had an individualized approach to nutrition. Fine out how you structure your diet to fit your constitution. One of the fundamental ideas in Ayurveda is that your body is intelligent and seeks health if you support it through good habits. Additionally, health is defined as a dynamic state – not just the absence of disease as in modern medicine. The idea in Ayurvedic nutrition is that health can be increased not just maintained through right lifestyle and diet. Thus, an Ayurvedic diet is an individualized approach that brings a dynamic state of being.

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Home > Book Ayurvedic nutrition > Cooking Vegetables

Cooking Vegetables

Veggie Burgers!

There are many ways to cook Vegetables. Here are a few basic methods that can be used by everyone. This page ends with my favorite recipe of Veggie Burgers that my wife makes when I miss L.A. and original Bob’s Big Boy hamburger restaurant in Pasadena, California. So much for California dreams.......
Try it and you will see these Veggie burgers are better than any burger I ever ate anywhere in the world!

Sauteed vegetables
Put 1 tablespoon of sesame oil or 1 teaspoon of ghee in a pan (without adhesive coating). Heat the oil or ghee and add spices that you stir until you hear a cracking or popping sound. Add the vegetables which have been cut into pieces and stir them together with the spices. Place over low heat and cook for 10 minutes while stirring. Add a pinch of salt (optional) and cover. Let cook for a 5 minutes and then turn off the heat; serve hot.

Steamed vegetables
You can cook vegetables in a special basket for steam cooking which is placed in a saucepan of water or else you can use your rice maker if it comes with such basket that sits over the rice and under the cover; this is very practical if you do not have time to cook. Look for this option if you are going to buy a rice cooker.

For more flavor: place the vegetables cut into small pieces in the steamer basket, sprinkle with spices for your constitution or use tri-doshic spices; add a little salt to the vegetables; cover and cook between 10 to 15 minutes depending on the type of vegetable.

Here are a few indications of steaming time:

Asparagus 15 min. (cut into 8 cm approx.)
Broccoli 10 min.
Carrots 12 min. (thin sliced)
Cauliflower 15 min.
Zucchini 12 min. (in pieces)
Green beans 15 min.
Potatoes 20 min. (cut into four or diced)
Peas 15 min.
Leeks 20 min. (cut into chunks)
Artichokes 20 to 45 min. (depending on size)

Slow Cooking and Low Temperature Cooking

This method of cooking at low temperatures, i.e. less than 80° C (176° Fahrenheit), preserves vitamins, enzymes, minerals as well as the flavor of the food. It is recommended in case of serious illness.

There are stainless steel pots and pans – containing multiple layers of metals at the bottom of the pan – that accumulate, distribute and release heat slowly. These cooking pans usually have a thermometer on their cover, used to control the inside temperature of cooking. During cooking the vapor of the food is released and creates a seal of water between the edge of the cover and the inside edge of the pan, allowing the food to retain the vapor that contains the nutrients. This form of cooking does not require addition use of water or fat.

Cooking the vegetables at low temperature

Fill the pan to the three quarters full of washed vegetables and cut into pieces.
- Cook on low heat
- at 60 ° switch off and let it sit with the lid sealed for 45 to 60 minutes.

To vary and get tastier vegetables, put a bit of ghee at the bottom of the container, add the vegetables and sprinkle with a little salt with herbs and spices before cooking.

Cereals vegetable patties or Burgers

Balanced for all doshas (depending what you put on them!)

2 carrots, grated
1 zucchini, grated
1 sweet Onion cut fine or grated
½ red pepper, grated (optional)
1 ½ cups rolled oats
2 cups warm water
2 tbs of tamari
2 tbs of sesame oil
Wheat flour

Cook grated onions, peppers, carrots and Zucchini in a saucepan for 10 minutes at medium heat with sesame oil or ghee. Gradually add oatmeal, stirring with a wooden spoon. Reduce heat. Gradually add hot water and tamari and let it simmer a few minutes while stirring to avoid that the mixture sticks. Switch off the heat and transfer it to a mixing bowl to cool slightly. Wait 10 to 15 minutes for the mixture to cool.

Put a little flour on a cutting board and on your hands and make the paste into cakes of 1 ½ centimeter (1 inch) in height by adding a tiny bit of flour to bind the preparation. Once patties are shaped, cook on each side in a frying pan with a little sesame oil for several minutes.

Serve with rice and green salad or as a vegetarian hamburger between fresh bread, ketchup, a slice of fresh tomato, a slice of cheese and of green salad.

Or buy the book Ayurvedic Nutrition here:


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There are many ways to cook Vegetables

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