Squash and Spinach Curry

Posted by Sundari Dasi on

Delicate Squash Spinach Curry Recipe.

Seasonal changes are an integral part of Ayurveda, and adapting our diet to the seasons is essential for maintaining good health. With fall and winter approaching, a variety of squashes become available in the market. Incorporating these seasonal vegetables is a great way to provide your body with the vitamins and nutrients it needs. Delicate squash, rich in antioxidants, vitamin C, and potassium, is an excellent choice for this time of year. Here's a delicious Ayurveda-inspired Delicate Squash Curry recipe by FOOD FOR THE SOUL.


  • 2 medium-sized delicate squashes, peeled and chopped into small pieces
  • 1 semi-ripe plantain, peeled and chopped
  • 16 oz of baby spinach, chopped
  • 1 tsp mustard seeds
  • 1.5 tsp cumin seeds
  • 2 tbsp ghee or coconut oil
  • 1/2 cup fresh cilantro, chopped for garnish

Ingredients for the Gravy:

  • 1 cup shredded coconut or coconut flakes
  • 1/3 cup whole coriander seeds
  • 1 tsp white or black peppercorns
  • 1-inch piece of Ceylon cinnamon
  • 4 small pieces of dry turmeric root or 1 tsp turmeric powder
  • 1 tsp Kashmiri red chili powder (use 2 tsp for extra spiciness)
  • 1-inch ball of deseeded dried tamarind (available in Indian grocery stores)


Step 1: Place the ingredients listed for the gravy in a grinder. Add 1.5 cups of water and grind until you achieve a smooth, creamy texture. Set this mixture aside.

Step 2: Heat a medium-large pot over medium heat, then add ghee. After about 5 seconds, add the mustard seeds and wait for them to crackle. Add the cumin seeds, chopped plantains, and squashes. Mix and sauté well. Lower the heat and cover with a lid for 3 minutes.

Step 3: Open the lid, add 1 tsp of Himalayan pink salt, and mix well. Now, add the coconut gravy and continue mixing over medium-high heat for another 3 minutes. Rinse the grinder with 1 cup of water and pour it into the curry to ensure none of the gravy is wasted. Mix again and cover with a lid for an additional 8-10 minutes.

Step 4: Open the lid and check if the plantains are tender and cooked. Once they are tender, add the chopped spinach. Press down the greens (as shown in the video) and cover with the lid. Open it after 3 minutes, add 1 cup of water and 1 tsp of Himalayan pink salt, and mix well. Simmer on low for about another 3 minutes, then turn off the heat and garnish with fresh cilantro.


Serve the curry with freshly cooked grains like quinoa, rice, red rice, or any millet sorghum rotis. This makes a big batch of curry that can be enjoyed for lunch and as a side for dinner.

Servings: 6 large servings Prep time: 20 minutes Cook time: 25 minutes




This Ayurveda-inspired recipe is a tridosha balancer and ideal for the season. It offers a perfect blend of heating and cooling spices. If you have pitta imbalances like acidity or heartburn and skin-related issues, consider reducing the tamarind and Kashmiri red chili. However, be sure to cook the curry in ghee, as it kindles the digestive fire and aids in better nutrient absorption. The use of coconut and coriander in the gravy also has a cooling effects on the body, making this recipe suitable for Vata, Pitta, and Kapha constitutions.

My recipe used a full 2 tsp of Himalayan pink salt. Note that the taste of each salt brand varies, so adjust according to your preference. If using sea salt, use less than the suggested amount.

Ayurvedic suggestions for salt:

  1. Hypertension: Avoid sea salt due to its naturally higher sodium content.

  2. Low Blood Pressure: Opt for a combination of sea salt and Himalayan pink salt. Sea salt helps address low sodium levels, while pink salt provides essential minerals. Adjust the ratio based on personal taste.

  3. Water Retention/Edema: To alleviate water retention, omit tamarind from the recipe and follow a low-sodium diet for a period. Ensure proper hydration during this time.



Enjoy this nutritious and balanced recipe and let us know how you liked it in the comments below.

Eat seasonally and stay healthy!

Sundari Dasi Ayurveda Wellness Consultant

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