Seasonal Root Stew — Grounding Ayurvedic Main Course

In Ayurveda, autumn and winter are considered Vata seasons — cold, dry, and mobile in quality. Root vegetables, which grow in the earth and carry a naturally heavy, grounding quality, are a natural choice during these months. This slow-cooked stew of parsnip, carrot, sweet potato, and warming spices is deeply nourishing and easy on the digestive fire. It pairs well with basmati rice or a slice of warm sourdough bread.

Ingredients

• 2 tbsp ghee (or extra-virgin olive oil)
• 1 medium onion, finely diced
• 3 cloves garlic, minced
• 1 tsp fresh ginger, finely grated (or ½ tsp ground ginger)
• 1 tsp cumin seeds
• 1 tsp ground coriander
• ½ tsp ground turmeric
• ½ tsp sweet paprika
• ¼ tsp ground cinnamon
• 2 medium carrots (approx. 200 g), peeled and cut into 2 cm chunks
• 2 medium parsnips (approx. 200 g), peeled and cut into 2 cm chunks
• 1 medium sweet potato (approx. 300 g), peeled and cut into 2 cm cubes
• 400 g tinned chopped tomatoes
• 600 ml vegetable stock
• ½ tsp rock salt (or sea salt), plus more to taste
• Small handful fresh flat-leaf parsley, roughly chopped, to serve

Method

1. Warm the ghee in a large heavy-bottomed saucepan or casserole dish over a medium heat.
2. Add the onion and cook for 8 minutes, stirring occasionally, until soft and lightly golden.
3. Add the garlic and grated ginger and cook for a further 2 minutes until fragrant.
4. Stir in the cumin seeds and cook for 30 seconds until they begin to pop.
5. Add the ground coriander, turmeric, paprika, and cinnamon, stirring to coat the onion mixture evenly, and cook for 1 minute.
6. Add the carrots, parsnips, and sweet potato and stir to coat in the spiced base.
7. Pour in the chopped tomatoes and vegetable stock, add the salt, and stir to combine.
8. Bring to a boil, then reduce the heat to low, cover, and simmer for 35–40 minutes until all the vegetables are completely tender.
9. Taste and adjust seasoning, then serve in deep bowls scattered with chopped parsley.

Notes

• For a richer stew, stir in 100 ml of full-fat coconut milk during the final 5 minutes of cooking.
• Swede or celeriac makes an excellent substitute for parsnip if not available.
• The stew keeps refrigerated for up to three days and freezes well for up to one month.

The information on this site is not a substitute for medical advice. Always consult a qualified healthcare professional before making changes to treatment.