Decoding The Ancient Science Behind

Navratri Thali

Quick Summary

If you’re fasting during Navratri, you’re likely to have enjoyed a typical Navratri thali. It brings together an array of dishes that everyone is tempted to try, even those who’re not fasting. But is Navratri thali just a beautifully laid feast? Or is it the earliest example of clean eating, intermittent fasting, and other wellness trends that have gained popularity in recent years? Dive in to discover the ancient science behind the Navratri thali. 

Deep Dive

Navratri, which literally translates to "nine nights," is a 9-day-long festival that honors the Goddess Durga and is considered a celebration of good over evil. It also promotes sattvik eating, i.e., consuming food that is light on the gut, nutrient-rich, and vegetarian.  If you’re fasting, your diet can only include root vegetables, fruits, and select grains like sago, barnyard millets, etc. For many people, especially those who are fasting, the Navratri thali is the only meal they’re allowed to take during the day. And no, this isn’t just an early OMAD (one-meal-a-day) fad. It’s because Navratri aligns with the seasonal transition. It’s also why ancient wisdom encourages cooking meals without onion, garlic, or other tamasic foods (foods that promote lethargy or inertia), even if you’re not fasting during this period. During this time, mindful eating can aid in physical harmony with climate change. 

Read ahead to learn more about sattvik and tamasic food, their inclusion and exclusion from Navratri thali, and how it’s backed by ancient science.  

Sattvik, Tamasic, and Raajasic Food

Ayurveda defines three major food categories, depending on their intrinsic nature and how the body reacts after consumption:

Sattvik: Derived from the word sattva, meaning pure or vital, sattvik food items include products that are light on the gut but high on nutrition. Some popular items are: fresh fruit, curd, rock salt, seasonal vegetables, and subtle spices and herbs (coriander, cardamom, etc.). 

Tamasic: Derived from tamas, meaning ignorance or darkness, tamasic food items promote lethargy, mental confusion, and inertia. As per Ayurveda, regular consumption of tamasic food, like processed meats, deep-fried dishes, preserved or canned items, etc., can lead to indigestion and emotional imbalance. 

Raajasic: Derived from rajas, meaning passion, raajasic food refers to items that excite or energize the body, but the excess of which can cause imbalance. Some common items are spices with a bold flavor like chilli, highly sour or sweet food like pickles and jams, and certain vegetables (like onion and garlic).  

Seasonal Transition & Detoxification

Theoretically, there are four Navratri seasons. But the one celebrated most widely in India is the Ashvin Navratri, which falls during the September-October time. This time also marks a seasonal change from summer to autumn. Historically and scientifically, this period is marked by low immunity. 

Avoiding or even eliminating tamasic and raajasic food for the nine days of Navratri detoxifies the body by resting the digestive system and cleansing the gut. Additionally, sattvik food helps improve immunity, blood composition, and fat balance in the body. 

Lastly, by consuming one large meal a day (the Navratri thali), the body automatically fasts for 12 to 14 hours. This prolonged fasting promotes autophagy (the body’s process of clearing out old cells by breaking them down for energy), which in turn, improves overall health. 

What Goes Into Selecting Thali Items

Since the Navratri thali is meant to be consumed only once a day, it includes multiple items (all sattvik in nature). However, not all sattvik items are included in the diet. Some, like legumes or complex grains, like wheat flour or white rice, are avoided. This is because the meal is only consumed once a day and serves a particular purpose. Some dishes, like chickpea, white rice, or wheat flour, can be difficult to break down and may not keep you full for long. 

Here’s how the items are selected: 

Digestive Aids: The spices used to cook the items are simple and aid digestion. For example, cumin (jeera), coriander (dhania), and asafoetida (hing). It’s also why rock salt is used instead of iodized salt. 

Complex Carbohydrates: Complex carbohydrates or resistant starches provide energy for longer, while also regulating blood pressure and the nervous system. Thus, the thali includes items prepared from sago (sabudana) or water chestnut (singhara). 

Satiety: Ghee (clarified butter) is used for cooking most of the items. It’s a healthy flat that builds satiety.

A Typical Navratri Thali

Now that you’re aware of what different food categories denote, how they impact the body, and why Navratri is a period of fasting and clean eating, let’s take a look at some of the common dishes that you’re likely to find on a Navratri Thali: 

Sabudana Khichdi: Made from soaked tapioca pearls (sabudana), Sabudana Khichdi is a popular item served during the fast. Sabudana is mixed with chopped potatoes, cumin, and roasted peanuts and cooked in ghee. 

Sabudana Vada: It uses the same ingredients as the sabudana khichdi, but the sabudana vada is a fritter. While it’s usually fried, you can also make it in an air fryer or oven. 

Kuttu/Singhara Poori or Paratha: Alternative flours made from either Kuttu (buckwheat) or Singhara (water chestnut) are used during Navratri. Poori is a fried, puffed bread consumed with dry vegetables or curries. Paratha is a flatbread. Both of these keep you full for hours. 

Potato sabzi: Potatoes are extremely popular as a fasting item because they provide ample energy. During Navratri, potato sabzi–curried or dry–is made with minimal spices and served as a side dish to the puri or paratha. 

Arbi curry: Similar to potato sabzi, arbi (taro) is also prepared either dry or curried and served with flatbreads. It’s similar to potatoes in texture and taste, and has a high water and carbohydrate content. 

Falahari snacks: The thali usually includes two or more snacks to be eaten before the meal, or with the dishes, like a palate cleanser. These include salted foxnuts (makhana), fruits, and even nuts. 

Vrat ki Kadhi: One of the quickest items (to prepare) on the thali, Vrat ki kadhi is an inspired take on the regular kadhi consumed across India. Both are prepared in the same way, but vrat ki kadhi swaps besan (gram flour) with amaranth flour, or any other alternative flour allowed during fasting. 

Sweet options: The thali always includes one dessert item, though some households or even restaurants may add more options. Popular Indian sweets served during Navratri are Makhana Kheer, Pumpkin Halwa, Lauki Halwa, and various burfis.  

Depending on different regions and homes, you may find alternatives to some of these items. For example, samak pulao instead of sabudana khichdi or kuttu ke pakore instead of sabudana vada. However, broadly, the Navratri thali is a mix of savory and sweet items, served with curd or raita and condiments, like sabudana papad, coriander chutney, etc. Only rock salt (sendha namak) is used to prepare the dishes. 

The Thala Of All (Wellness) Thalis

The Navratri thali is more than just a culinary delight. It’s a carefully planned meal that takes inspiration from ancient sciences. It’s also proof that not all rituals are arbitrary rules to follow. Rather, some of these rituals are rooted in practicality and logic. So the next time you enjoy a hearty and delicious Navratri thali, remember to take it with a pinch of wisdom, passed down through generations.