Meal Option 1 - Lunch Platter

Wondering what to cook for lunch ? Are you focusing on eating healthy meals ? Sample these lunch platter options for the entire family & you wont be disappointed !!

Menu - Besan Bhindi Sabzi, Carrot & Cucumber Pachadi & Oats, Jowar, Wheat Flour Bhakri

Recipe for Besan Bhindi Sabzi

(Serves 2 - 3 persons)

Ingredients-

1. Lady Finger / Okra / Bhindi – 200 gms
2. Mustard seeds / Rai – ½ tsp
3. Jeera / Cumin seeds – 1 tsp
4. Besan / Chickpea flour – 1.5 tblsp
5. Garam Masala Powder – 1 tsp
6. Red Chilly powder – ½ tsp
7. Turmeric powder / Haldi – ½ tsp
8. Oil – 1 to 1.5 tblsp
9. Salt as per taste
10. Chopped coriander leaves (optional)

Method –

1. Chop the Bhindi or Lady finger & keep aside. Don’t cut very small pieces. Ensure slightly big chunks so that the masala coats the bhindi well.
2. For the Besan mixture – In a bowl, add the chickpea flour, garam masala powder, red chilly powder & mix well. Keep aside.
3. In a kadhai, add mustard seeds, let it splutter, add jeera / cumin seeds & then add the turmeric powder.
4. Now add the chopped bhindi, sprinkle salt & give it a good stir. Keep the flame on low & don’t cover the bhindi with a lid as it should be non-sticky in texture.
5. Keep stirring the sabzi in between to ensure it doesn’t burn or stick at the bottom. A non-stick kadhai would be a good option.
6. Once the bhindi is cooked (don’t overcook bhindi, let it remain crunchy), add the prepared besan mixture over the sabzi. Give it a good stir & let the masalas blend. Continue cooking on low flame for another 5-7 mins.
7. Switch off the gas, add chopped coriander leaves (optional) or just serve hot with some bhakri or whole wheat rotis.

Recipe for Carrot & Cucumber Pachadi aka Raita (South Style)

Serves – 2 portions

Ingredients –

1. Carrot – 1 medium finely grated
2. Cucumber – 1 medium finely grated
3. Fresh Coconut – 1 tblsp (grated)
4. Curd – 1 cup (thick)
5. Green chilly – 1 nos finely chopped (optional)
6. Salt as per taste

For the tempering –

1. Mustard seeds – ½ tsp
2. Curry leaves – one sprig
3. Oil – 1 tsp

Method –

1. In a bowl, add the finely grated carrots & cucumber along with chillies, coconut & curd. Add salt & mix well.
2. Prepare the tempering & pour over this mixture.
3. Give it a good mix & serve immediately.

Notes –

• Incase you are making this for guests, add everything except the curds, salt & tempering. Do that once your guests arrive to experience the lovely aroma & freshness of the pachadi.
• Also adding salt at the last minute refrains the raita from getting soggy or watery.

Recipe for Oats, Wheat & Jowar Bhakris

Makes 4 small bhakris or rotis, Serves 2 persons

Ingredients –

1. Oats (ground into powder) – 50%
2. Jowar – 20%
3. Wheat Flour – 30%
4. Salt – one pinch (optional)
5. Lukewarm water to knead as required

Method –

1. Add all ingredients, take required quantity of lukewarm water & knead into a soft dough. Keep aside for 10 mins & then make rotis.

Notes –

1. I use this method of (70:30) to make all my bhakris for lunch.
2. U can substitute jowar with ragi or nachni, Bajra during winters or Makai (corn). The idea is to increase the fibre content & ensure your stomach remains full even though portions are less.
3. Use ¼ tsp ghee over each bhakri to increase digestion, ensure hormonal balance, keep skin clear & increase metabolism which effectively enables us to lose weight.

 

Vidya Narayan