Pratyahara retreat recipes

Black bean/kidney bean coconut dahl
Dal Makhani

  • 2 tablespoons avocado oil or extra-virgin olive oil
  • 1 medium yellow onion, chopped
  • 3 cloves garlic, pressed or minced
  • 1 tablespoon minced fresh ginger
  • 1 jalapeño pepper, seeds and membranes removed, minced
  • 1 ½ teaspoons  masala
  • Cinnamon stick and 4 cloves, 3 cardamon turmeric
  • 1 tbsp cumin
  • 1 tbspn coriander
  • 1 teaspoon salt
  • Freshly ground black pepper
  • 1 can (15 ounces) diced tomatoes (preferably the fire-roasted variety), with their juices
  • 1 cup uncooked black lentils (Black beans), picked over for debris
  • 1 can (15 ounces) kidney beans, rinsed and drained, or 1 ½ cups cooked kidney beans (1 can)
  • 1 bay leaf
  • 1 tablespoon lime juice, plus additional lime wedges for serving
  • Optional (for additional creaminess): half-and-half, or regular or light coconut milk
  • Chopped fresh cilantro, for garnish. (I used one can, but 1/2 may be enough)
  • Suggested accompaniments: cooked brown basmati rice or toasted naan

In a large pot or Dutch oven over medium-high heat, warm the oil until shimmering. Add the onion, garlic, ginger and jalapeño, and cook until softened, stirring occasionally, about 4 to 6 minutes.

  • Stir in the garam masala, cumin, coriander and salt. Season generously with black pepper. Cook, while stirring, for 1 minute.
  • Add the tomatoes and cook for 1 more minute, while stirring. Add the lentils, kidney beans, water and bay leaf. Add cinnamon stick and cloves
  • Raise the heat to medium-high and bring the mixture to a simmer. Reduce the heat to medium-low and simmer until the lentils are nice and tender, stirring occasionally, about 35 minutes.
  • Remove the bay leaf and cinnamon stick. Transfer 2 cups of the mixture (make sure to get some liquid with the lentils) to a blender. Securely fasten the lid. Blend until smooth, about 1 minute, being careful to avoid the hot steam rising from the blender lid.
  • Transfer the blended mixture back to the pot and stir to combine. Add the lime juice and season to taste with salt (I usually add ½ teaspoon) and pepper. Stir in half a can of half-and-half or coconut milk, to taste. Serve in bowls, with chopped cilantro and a lime wedge on top. If desired, serve rice or naan on the side. Leftovers keep well, refrigerated, for up to 5 days.

Lemon- cashew power balls


  • 150 grams (1 cup) raw cashew nuts
  • 175 grams (1 cup) Medjool dates pitted (any other date will work too)
  • 45 grams (3/4 cup) unsweetened shredded coconut divided
  • 40 grams (1/4 cup) chia seeds
  • Zest from 1 lemon
  • 1 1/2 tablespoon lemon juice


  • Add the cashew nuts to a food processor and pulse a few times until chopped.
  • Add the dates, 30 grams (1/2 cup) of shredded coconut, chia seeds and process until well combined.
  • Add the lemon zest + juice and mix until all the the ingredients come together to form a dough.
  • With slightly damp hands, roll half tablespoon of the mixture into balls, then roll each ball in the remaining shredded coconut

Store the energy bites in an airtight container in the refrigerator for up to 1 week, or in the freezer for up to 3 months


  • 200 g vermicelli rice noodles
  • 2 large carrots
  • 1 English (long) cucumber
  • a wedge of red (or any) cabbage
  • wedge of wombok
  • Sliced red peppers (optional)
  • 2 small spring onions, sliced thinly (both green and white parts)
  • 10 g dried wake seaweed
  • 20 g pickled ginger sliced into thin strips (optional)
  • black sesame seeds, for decoration (optional)


  • 50 g / 6 tbsp white sesame seeds
  • 1 tbsp maple syrup
  • 1 tbsp toasted sesame oil (for flavour)
  • 1 tbsp neutral tasting oil
  • 4 tsp rice vinegar
    4 tbsp soya sauce
  • 3-4 tsp sweet chilli sauce
  1. Prepare vermicelli noodles according to the instructions- Plunge into freshly boiled water for 2 minutes and then refreshing under a cold tap. Set aside.
  2. Rehydrate wakame (if using) according to the instructions on the packet. Drain on a piece of kitchen towel to get rid of excess moisture.
  3. Peel your vegetables and julienne them into thin strips. Reserve the core of the cucumber for another use as it’s too watery for the salad. Shred the cabbage thinly.
  4. Lightly roast sesame seeds on a dry frying pan. 
  5. Using a pestle and mortar, food processor or a coffee grinder grind roasted sesame seeds until most of them are crushed / 
  6. In a separate bowl, mix all the dressing ingredients together, taste and adjust spiciness. Add crushed sesame seeds and mix well.
  7. Assemble the salad directly before serving (especially as wakame tends to make the salad watery after a while). Place cold noodles in a large bowl and mix the seaweed and all the vegetables through the noodles – I find that it is best to use my hands to separate these pesky rice noodles more easily. Dot with the dressing and mix thoroughly again. Serve straight away.

Vegetarian Split Pea Soup with Kale

Cook Time 18 mins Release pressure 20 mins

Servings: 6 Calories: 301 kcal  Author: Kiran Dodeja Smith


  • 2 TBSP extra virgin olive oil
  • 1 medium yellow onion diced
  • 2 cloves garlic minced
  • 2 carrots diced
  • 3 stalks celery diced
  • 1 tbp oregano
  • 1 tsp black pepper
  • 1 tbs cumin
  • 1 bay leaf
  • 2 cups green split peas soaked for 4+ hours
  • 4 cups vegetarian broth or chicken for non-veg broth
  • 2 large handfuls of chopped kale ribs removed


  1. Soak the split peas for 4+ hours. After soaking, drain and rinse.
  2. Turn on the saute function of your Instant Pot (IP) and add the oil. Add onion and saute for 2 minutes, stirring frequently. Add the garlic, carrots and celery and saute for another minute. After that minute is up, add spices (aside from the bay leaf) and hit the cancel button. Add broth immediately and then the split peas and bay leaf. Stir a few times.
  3. Lock the lid and press the Manual button and set it for 18 minutes with a Sealed release. After the cooking time is up, let it sit for 20 minutes before releasing any steam that is left (by moving the gauge to Venting).
  4. Open the lid and immerse kale in soup; stir with a large spoon – kale will wilt/cook in the warm liquid.
  5. Let cool and remove bay leaf before enjoying. Add additional salt or pepper to taste.

This is delicious. I doubled the oregano cumin and bayleaf


South Indian Style Vegetable curry – tastes great! (at our retreat it was made with sweet potato)

  • 2 Tbs. canola oil
  • 1 large yellow onion, finely diced
  • 4 medium cloves garlic, minced
  • One 2-inch piece fresh ginger, peeled and finely grated (1 Tbs.)
  • 1 Tbs. ground coriander
  • 1-1/2 tsp. ground cumin
  • 3/4 tsp. ground turmeric
  • 1/2 tsp. Cayenne or chili flakes
  • 1 Tbs. tomato paste or mashed pumpkin with smokey paprika
  • 2 cups lower-salt chicken broth or vegetable broth
  • 1 cup light coconut milk
  • One 3-inch cinnamon stick
  • Fine sea salt and freshly ground black pepper
  • 1 small cauliflower, broken into 1-1/2-inch florets (about 4 cups)
  • 1 lb. sweet potatoes, peeled and cut into 1-inch cubes (about 3 cups)
  • 2 tomatoes (I left them out)
  • 2 medium zucchinis
  • 2 large carrots, peeled and cut into 1/2-inch-thick rounds (about 1 cup)
  • One 15-1/2-oz. can chickpeas 
  • 4 oz. baby spinach (about 4 lightly packed cups)
  • 2 Tbs. fresh lime juice and 1 tsp. finely grated lime zest (optianal on the side)
  • 2 Tbs. chopped fresh cilantro


  • In a 5- to 6-quart Dutch oven or other heavy-duty pot, heat the oil over medium-high heat. Add the onion and cook, stirring occasionally, until beginning to brown, 3 to 4 minutes. Reduce the heat to medium (or medium low if necessary) and cook until the onion is richly browned, 5 to 7 minutes more. Add the garlic and ginger; cook, stirring, for 1 minute to blend the flavors. Add the coriander, cumin, turmeric, and cayenne; stir for 30 seconds to toast the spices. Add the tomato paste and stir until well blended with the aromatics, about 1 minute.Add the broth, coconut milk, cinnamon stick, 1 tsp. salt, and 1/4 tsp. pepper and bring to a boil. Reduce the heat to medium low or low and simmer for 10 minutes. Add the cauliflower, sweet potatoes, tomatoes, and carrots. Raise the heat to medium high and return to a boil. Reduce the heat to medium low, cover, and simmer until the vegetables are tender, 20 to 25 minutes. Discard the cinnamon stick.
    Stir in the chickpeas, spinach, lime juice, and zest; cook until the spinach has wilted, about 3 minutes more. Season to taste with salt. Serve garnished with the cilantro.
    Serve with papadam

    Cardamom Carrot Cake With Kombucha Frosting [Vegan]


    For the Cake:

    • 5 1/4 cups carrots, grated
    • 1/2 cup ground flax seed plus 3/4 cup warm water
    • 2 1/2 cups flour
    • 1 1/2 teaspoons cardamom
    • 1 teaspoon cinnamon
    • 1/2 tsp salt
    • 1 1/4 teaspoon baking soda
    • 1 1/4 teaspoon baking powder
    • 1 1/4 cup cane sugar
    • 3/4 cup brown sugar, sucanat, or coconut sugar
    • 1 teaspoon vanilla
    • 1/2 cup unsweetened applesauce
    • 1 cup melted coconut oil

    For the Frosting:

    • 3/4 cup coconut oil
    • 1/4 cup cocoa butter
    • 10 tablespoons plain kombucha
    • 3-4 cups powdered sugar


    To Make the Cake:

    • Preheat oven to 350°F. Grease and line three 6-inch cake pans.
    • In the bowl of a stand mixer, mix together flax and warm water and set aside to thicken.
    • In a separate large bowl, mix together flour, spices, salt, soda, and baking powder.
    • Add both sugars, applesauce, and vanilla to the flax mixture and stir to combine. With mixer running, stream in melted coconut oil until emulsified. Add dry ingredients and mix to barely combine, then stir in grated carrots.
    • Divide the dough evenly between the prepared pans and bake for around 30 minutes, until a toothpick inserted in the center comes out clean. Let cool fully before frosting.

    To Make the Frosting:

    • Prep the ‘butter’ by heating the coconut oil and cocoa butter over a double boiler until fully melted together, then cool to solid. This step can be done the night before.
    • Soften the butter either at room temperature or in 10-second increments in the microwave, just until it is soft enough to hold a fingerprint when you press it.
    • In an electric mixer, cream the butter until it is fluffy and no hard bits remain. Scrape the edges of the bowl. Add in 2 tablespoons of kombucha and 1 cup of powdered sugar and stir until fully combined. Continue adding in sugar and kombucha until it reaches a buttercream-like consistency (or to your liking), remembering to the scrape the sides of the bowl after each addition. Keep the frosting at room temperature before using. Decorate as usual/desired.