Shravan, one of the most sacred months of the Hindu calendar year, is a time when many households across India adopt a satvik lifestyle, characterised by a simple vegetarian diet. Generally, satvik food consists of fresh, light and spiritually fragrant meals. During Shravan, many people fast, abstaining from certain foods and drinks, while praying and eating to nourish our bodies and keep our minds calm and clear. Meal prep, during this very sacred month, can become both a spiritual practice and a culinary journey.

For some, meal prep must accommodate a complete fast of some sort or partial abstention from a few selected dietary restrictions, but the weekend meal prep should always revolve around Satvik meals. I hope that by utilising a Satvik weekly meal plan, you can make your Shravan season smooth, delicious and energising. This guide will provide you with a sense of how to create your Satvik meal plans, seasonal produce, and truly delicious vegetarian August recipes that incorporate chosen fasting rules, respect traditional fasting guidelines with delicious vegetarian variety on your plate. 

BREAKFAST RECIPES

1. Sabudana Khichdi (Fasting-Friendly)

Ingredients for Sabudana Khichdi 

• 1 cup sabudana (sago), soaked overnight
• 2 tbsp ghee
• ½ cup roasted peanuts, coarsely ground
• 2 medium potatoes, diced
• 2 green chillies, chopped
• Rock salt to taste
• Coriander leaves for garnish

Method for Sabudana Khichdi

1. To make Sabudana Khichdi, rinse soaked sabudana to remove excess starch and keep it non-sticky.
2. Heat ghee, add green chillies and potatoes, and cook until potatoes turn soft.
3. Add the sabudana, peanuts, and rock salt; gently toss until the Sabudana Khichdi turns translucent.
4. Garnish the Sabudana Khichdi with coriander leaves before serving hot.
5. Pro Tip: For fluffy Sabudana Khichdi, ensure sabudana is soaked with just enough water to cover it.

2. Singhara Atta Paratha (Gluten-Free)

Ingredients for Singhara Atta Paratha

• 1 cup singhara atta (water chestnut flour)
• 1 boiled potato, mashed
• 1 tsp cumin powder
• Rock salt to taste
• Ghee for roasting

Method for Singhara Atta Paratha

1. To prepare Singhara Atta Paratha, combine singhara atta, mashed potato, cumin powder, and rock salt.
2. Knead into a smooth dough using warm water for soft Singhara Atta Parathas.
3. Roll between greased sheets to prevent sticking and roast on a tawa with ghee until golden brown.
4. Pro Tip: Serve Singhara Atta Paratha with curd or vrat chutney for a wholesome Shravan meal prep breakfast. 

3. Rajgira Dosa

Ingredients for Rajgira Dosa: 

• 1 cup rajgira flour
• ½ cup boiled, mashed potato
• 1 tbsp yoghurt
• Rock salt to taste
• Water to adjust the consistency

Method for Rajgira Dosa: 

1. To make Rajgira Dosa, mix rajgira flour, mashed potato, yoghurt, and rock salt into a smooth batter.
2. Heat a non-stick tawa, pour batter, and spread gently to form the Rajgira Dosa.
3. Drizzle ghee, cook on both sides, and serve the Rajgira Dosa hot with coconut chutney.
4. Pro Tip: Rest the Rajgira Dosa batter for 15 minutes for better crispness.

4. Barnyard Millet Upma

Ingredients for Barnyard Millet Upma: 

• 1 cup barnyard millet (samak)
• 2 cups water
• 1 tbsp ghee
• 1 tsp cumin seeds
• Chopped vegetables (optional for non-fasting)
• Rock salt to taste

Method for Barnyard Millet Upma: 

1. Rinse barnyard millet well to prepare Barnyard Millet Upma.
2. Heat ghee, add cumin seeds, and sauté the vegetables if using.
3. Add millet, water, and rock salt; cook until Barnyard Millet Upma is soft and fluffy.
4. Pro Tip: Avoid overcooking Barnyard Millet Upma to keep the texture light.

5. Sweet Potato Chaat

Ingredients for Sweet Potato Chaat

• 2 medium sweet potatoes, boiled and diced
• 1 tsp lemon juice
• ½ tsp black pepper
• Rock salt to taste
• Coriander leaves

Method for Sweet Potato Chaat

1. Mix boiled sweet potatoes with lemon juice, pepper, and salt to make Sweet Potato Chaat.
2. Garnish the Sweet Potato Chaat with coriander and serve immediately.
3. Pro Tip: Add pomegranate seeds for extra crunch in your Sweet Potato Chaat.

LUNCH/DINNER RECIPES

6. Samak Rice Khichdi

Ingredients for Samak Rice Khichdi

• 1 cup samak rice
• 2 cups water
• 2 tbsp ghee
• 1 tsp cumin seeds
• 1 medium potato, diced
• Rock salt to taste

Method for Samak Rice Khichdi

1. To make Samak Rice Khichdi, rinse the samak rice well.
2. Heat ghee, add cumin seeds, sauté potatoes, and then add rice, water, and salt.
3. Cook until the Samak Rice Khichdi is soft and fragrant.
4. Pro Tip: Serve Samak Rice Khichdi with cucumber raita for a cooling balance.

7. Vrat-Friendly Aloo Jeera

Ingredients for Vrat-Friendly Aloo Jeera

• 3 boiled potatoes, cubed
• 1 tbsp ghee
• 1 tsp cumin seeds
• 2 green chillies
• Rock salt

Method for Vrat-Friendly Aloo Jeera

1. Heat ghee, add cumin seeds and chillies to start your Vrat-Friendly Aloo Jeera.
2. Toss in boiled potatoes and rock salt; sauté for 4 minutes.
3. Serve the Vrat-Friendly Aloo Jeera hot with rajgira roti or puri.
4. Pro Tip: Sprinkle coriander for freshness in Vrat-Friendly Aloo Jeera.

8. Lauki Chana Dal (Non-Fasting)

Ingredients for Lauki Chana Dal

• 1 cup chana dal, soaked
• 2 cups diced lauki
• 1 tsp turmeric powder
• 1 tbsp ghee
• 1 tsp cumin seeds
• Salt

Method for Lauki Chana Dal

1. To make Lauki Chana Dal, pressure cook the dal with turmeric until soft.
2. Heat ghee, add cumin, sauté lauki, and then combine with dal.
3. Simmer the Lauki Chana Dal for 5 minutes before serving.
4. Pro Tip: Lauki Chana Dal pairs perfectly with chapati.

9. Pumpkin Curry

Ingredients for Pumpkin Curry

• 2 cups diced pumpkin
• 1 tbsp ghee
• 1 tsp cumin seeds
• ½ tsp turmeric powder
• Rock salt

Method for Pumpkin Curry

1. Heat ghee, add cumin, then pumpkin to start your Pumpkin Curry.
2. Add turmeric, salt, and water; cook until the pumpkin is soft.
3. Pro Tip: For a rich Pumpkin Curry, add grated coconut before serving.

10. Bottle Gourd Kofta Curry

Ingredients for Bottle Gourd Kofta Curry

Koftas:

• 2 cups grated lauki
• 2 tbsp singhara atta
• Rock salt, pepper

Gravy:

• 2 pureed tomatoes
• 1 tbsp ghee
• 1 tsp cumin seeds

Method for Bottle Gourd Kofta Curry

1. Mix lauki, flour, and spices; shape and fry koftas for Bottle Gourd Kofta Curry.
2. For gravy, heat ghee, add cumin, tomato puree, and salt.
3. Add koftas to the Bottle Gourd Kofta Curry just before serving.
4. Pro Tip: Keep Bottle Gourd Kofta Curry koftas crisp by adding them last.

11. Paneer Makhani (Satvik)

Ingredients for Paneer Makhani: 

• 200g paneer cubes
• 2 cups tomato puree
• 2 tbsp cream
• 1 tbsp ghee
• Rock salt

Method for Paneer Makhani: 

1. Heat ghee, add tomato puree, and cook until thick to start your Paneer Makhani.
2. Add cream, salt, and paneer; simmer for 5 minutes.
3. Pro Tip: For a richer Paneer Makhani, add cashew paste to the gravy.

12. Vegetable Stew with Idiyappam

Ingredients for Vegetable Stew with Idiyappam

• Mixed vegetables
• 1 cup coconut milk
• 1 tbsp ghee
• 1 tsp cumin seeds

Method for Vegetable Stew with Idiyappam: 

1. Boil vegetables for Vegetable Stew with Idiyappam.
2. Heat ghee, add cumin, vegetables, and coconut milk; simmer.
3. Pro Tip: Serve Vegetable Stew with Idiyappam hot for the best taste.

SNACKS & LIGHT MEALS

13. Makhana Namkeen

Ingredients for Makhana Namkeen: 

• 2 cups makhana
• 1 tbsp ghee
• Rock salt, pepper

Method for Makhana Namkeen: 

1. Roast makhana in ghee until crisp for Makhana Namkeen.
2. Add salt and pepper to season the Makhana Namkeen.
3. Pro Tip: Store Makhana Namkeen in airtight jars to keep it crunchy.

14. Aloo Paneer Tikki

Ingredients for Aloo Paneer Tikki: 

• 2 boiled potatoes
• 100g paneer
• Rock salt, pepper
• Ghee for frying

Method for Aloo Paneer Tikki: 

1. Mash potatoes and paneer together to form Aloo Paneer Tikki dough.
2. Shape and fry until golden on both sides.
3. Pro Tip: Serve Aloo Paneer Tikki with mint chutney.

15. Rajgira Puri

Ingredients for Rajgira Puri

• 1 cup rajgira atta
• 1 boiled potato
• Rock salt
• Ghee for frying

Method for Rajgira Puri

1. Knead dough with rajgira atta and potato to make Rajgira Puri.
2. Roll and fry until puffed.
3. Pro Tip: Medium flame ensures evenly cooked Rajgira Puri.

16. Banana Chips

Ingredients for Banana Chips

• 2 raw bananas
• Ghee for frying
• Rock salt

Method for Banana Chips

1. Slice bananas thinly and fry to make Banana Chips.
2. Sprinkle salt over the Banana Chips while hot.
3. Pro Tip: Use a slicer for uniform Banana Chips.

DESSERTS & PRASAD

17. Makhana Kheer

Ingredients for Makhana Kheer: 

• 2 cups makhana
• 4 cups milk
• 2 tbsp ghee
• 4 tbsp sugar
• Cardamom powder

Method for Makhana Kheer: 

1. Roast makhana in ghee, crush, and simmer in milk for Makhana Kheer.
2. Add sugar and cardamom to finish the Makhana Kheer.
3. Pro Tip: Add saffron strands for festive Makhana Kheer.

18. Coconut Laddoo

Ingredients for Coconut Laddo

• 2 cups grated coconut
• 1 cup condensed milk
• 1 tbsp ghee

Method for Coconut Laddo: 

1. Cook coconut and condensed milk in ghee to make Coconut Laddoo.
2. Shape the Coconut Laddoo while warm.
3. Pro Tip: Roll Coconut Laddoo in extra coconut for presentation.

19. Rajgira Sheera

Ingredients for Rajgira Sheera

• 1 cup rajgira flour
• 2 tbsp ghee
• 3 cups milk
• ½ cup sugar

Method for Rajgira Sheera

1. Roast flour in ghee until aromatic for Rajgira Sheera.
2. Add milk, sugar, and cook until the Rajgira Sheera thickens.
3. Pro Tip: Garnish Rajgira Sheera with nuts.

20. Sabudana Payasam

Ingredients for Sabudana Payasam

• ½ cup sabudana
• 4 cups milk
• ½ cup jaggery

Method for Sabudana Payasam

1. Cook sabudana in milk until translucent for Sabudana Payasam.
2. Add jaggery after cooking to finish the Sabudana Payasam.
3. Pro Tip: Always cool slightly before adding jaggery to Sabudana Payasam.

21. Shrikhand (Satvik)

Ingredients for Shrikhand

• 2 cups hung curd
• ½ cup powdered sugar
• Saffron milk
• Cardamom powder

Method for Shrikhand

1. Whisk hung curd with sugar, saffron milk, and cardamom for Shrikhand.
2. Chill the Shrikhand before serving.
3. Pro Tip: Serve Shrikhand with puris for a festive Shravan touch.

Constructing a Satvik weekly meal plan for Shravan season is more than just following your dietary regimen: it is about connecting your food choices with the spiritual energy of the season. You can create a month of vegetarian August recipes that nourish your mind and body if your meals contain fresh vegetables, engaging grains that allow fasting and simple cooking.

So, download Foodism and start sharing your creations now!