5 Indian LUNCH Ideas for the Week *homemade Thali meals* | Monday to Friday easy Lunch recipes
Recipes in this Video
Indian lunch, often served as a thali, showcases a variety of dishes representing the rich culinary diversity of India. Traditionally, it includes staples like rice and roti, accompanied by lentils, vegetables, and yogurt, reflecting the balance of flavors and nutrition. In modern times, thalis have gained popularity worldwide, with regional variations that cater to diverse tastes and dietary preferences.
Ingredients
- ●rice
- ●dal
- ●vegetable curry
- ●paneer
- ●roti
- ●pickles
- ●yogurt
- ●salad
- ●papad
- ●chutney
- ●sweets
Instructions
- 1Cook rice in boiling water until tender, about 15-20 minutes.
- 2Prepare dal by boiling lentils with turmeric until soft, about 20-25 minutes.
- 3Sauté chopped vegetables in oil until tender, about 5-7 minutes.
- 4Make paneer by curdling milk with lemon juice, then pressing it.
- 5Roll out dough and cook roti on a hot griddle until puffed and browned, about 2-3 minutes per side.
- 6Prepare pickles by mixing chopped vegetables with spices and salt.
- 7Serve yogurt chilled in small bowls alongside the meal.
- 8Chop fresh vegetables for salad and dress with lemon juice.
- 9Fry papad in hot oil until crispy, about 30 seconds per side.
- 10Prepare chutney by blending herbs and spices until smooth.
- 11Plate all components on a thali or large plate for serving.
- 12Garnish with fresh coriander and serve with sweets for dessert.
Ingredient Alternatives
paneer
Healthier: tofu
Cheaper: ricotta
Tofu is lower in calories and provides a similar texture.
dal
Healthier: lentils
Cheaper: split peas
Split peas are often more affordable and nutritious.
sweets
Healthier: fruit salad
Cheaper: jaggery
Fruit salad offers natural sweetness with fewer calories.
yogurt
Healthier: Greek yogurt
Cheaper: sour cream
Greek yogurt is richer in protein and lower in sugar.
Techniques
Equipment
Also Known As
French Bean Sabzi is a popular Indian dish that showcases the use of fresh vegetables in everyday cooking.
Ingredients
- ●500g French beans, trimmed and cut into 1-inch pieces
- ●2 tbsp oil
- ●1 tsp mustard seeds
- ●1/2 tsp cumin seeds
- ●1/2 tsp turmeric powder
- ●1 tsp red chili powder
- ●1 tsp coriander powder
- ●Salt to taste
- ●2 tbsp fresh coriander leaves, chopped
Instructions
- 1Heat oil in a pan over medium heat.
- 2Add mustard seeds and let them splutter.
- 3Add cumin seeds and sauté for a few seconds.
- 4Add the chopped French beans and stir well.
- 5Sprinkle turmeric powder, red chili powder, coriander powder, and salt over the beans.
- 6Mix everything well and cover the pan.
- 7Cook for about 10-12 minutes, stirring occasionally, until the beans are tender.
- 8Once cooked, remove the lid and cook for an additional 2-3 minutes to evaporate excess moisture.
- 9Garnish with fresh coriander leaves before serving.
Equipment
Black chana salad is a nutritious and refreshing dish often enjoyed in various cultures, particularly in South Asian cuisine, as a healthy snack or side dish.
Ingredients
- ●1 cup black chana (black chickpeas), soaked overnight
- ●2 cups water
- ●1 medium onion, finely chopped
- ●1 medium tomato, diced
- ●1 cucumber, diced
- ●1/4 cup fresh coriander leaves, chopped
- ●1/4 cup lemon juice
- ●1 tsp cumin powder
- ●1/2 tsp chaat masala
- ●Salt to taste
- ●1 green chili, finely chopped (optional)
Instructions
- 1Drain the soaked black chana and rinse under cold water.
- 2In a pot, add the black chana and water. Bring to a boil, then reduce heat and simmer for about 30-40 minutes until tender. Drain and let cool.
- 3In a large mixing bowl, combine the cooled black chana, chopped onion, diced tomato, diced cucumber, and chopped coriander leaves.
- 4In a small bowl, mix together the lemon juice, cumin powder, chaat masala, and salt. Adjust seasoning to taste.
- 5Pour the dressing over the salad and toss gently to combine all ingredients.
- 6If using, add the finely chopped green chili for extra heat and mix well.
- 7Let the salad sit for about 10 minutes to allow the flavors to meld.
- 8Serve chilled or at room temperature as a refreshing salad.
Equipment
Dal Rice, a staple in Indian households, combines lentils and rice, offering a nutritious and comforting meal. Traditionally served with various accompaniments, it highlights the use of spices and regional flavors. This dish is enjoyed across India, with variations in preparation and ingredients reflecting local tastes and preferences.
Ingredients
- ●lentils
- ●rice
- ●onion
- ●tomato
- ●ginger
- ●garlic
- ●green chili
- ●cumin seeds
- ●turmeric powder
- ●coriander powder
- ●ghee
- ●salt
- ●cilantro
- ●lemon juice
Instructions
- 1Rinse lentils under cold water until water runs clear.
- 2Boil lentils in a pot with water until soft, about 20-25 minutes.
- 3In a separate pot, cook rice according to package instructions until fluffy.
- 4Heat ghee in a pan over medium heat until shimmering.
- 5Add cumin seeds and sauté until fragrant, about 1 minute.
- 6Stir in chopped onions and cook until golden brown, about 5-7 minutes.
- 7Add minced ginger, garlic, and green chili; sauté for 2-3 minutes.
- 8Mix in chopped tomatoes, turmeric, and coriander powder; cook until tomatoes soften, about 5 minutes.
- 9Combine cooked lentils with the tomato mixture and simmer for 5 minutes.
- 10Season with salt and stir in lemon juice to taste.
- 11Serve dal over rice, garnished with chopped cilantro.
Ingredient Alternatives
ghee
Healthier: olive oil
Cheaper: vegetable oil
Olive oil provides a healthier fat option.
lentils
Healthier: split peas
Cheaper: pulses
Split peas are often less expensive and still nutritious.
cumin seeds
Healthier: ground cumin
Cheaper: caraway seeds
Caraway seeds can be a more affordable substitute.
green chili
Healthier: bell pepper
Cheaper: jalapeño
Bell pepper offers a milder flavor while being budget-friendly.
Techniques
Equipment
Also Known As
Bhindi stir fry is a popular dish in Indian cuisine, often served as a side with roti or rice.
Ingredients
- ●500g bhindi (ladyfinger)
- ●2 tbsp oil
- ●1 tsp cumin seeds
- ●1 medium onion, sliced
- ●2 green chilies, slit
- ●1/2 tsp turmeric powder
- ●1 tsp red chili powder
- ●1 tsp garam masala
- ●Salt to taste
- ●2 tbsp fresh coriander, chopped
Instructions
- 1Wash the bhindi thoroughly and pat dry with a kitchen towel.
- 2Trim the ends of the bhindi and cut them into 1-inch pieces.
- 3Heat oil in a pan over medium heat.
- 4Add cumin seeds and let them splutter.
- 5Add sliced onions and green chilies, sauté until onions are translucent.
- 6Add turmeric powder, red chili powder, and salt; mix well.
- 7Add the bhindi pieces to the pan and stir gently to coat them with the spices.
- 8Cook on medium heat for about 10-12 minutes, stirring occasionally, until the bhindi is tender.
- 9Sprinkle garam masala over the cooked bhindi and mix well.
- 10Garnish with fresh coriander before serving.
Equipment
Aloo-Pyaaz Sabzi is a popular Indian dish made with potatoes and onions, often served with roti or rice.
Ingredients
- ●3 medium potatoes, peeled and diced
- ●2 medium onions, sliced
- ●2 tablespoons oil
- ●1 teaspoon cumin seeds
- ●1 teaspoon mustard seeds
- ●1/2 teaspoon turmeric powder
- ●1 teaspoon red chili powder
- ●1 teaspoon coriander powder
- ●Salt to taste
- ●Fresh coriander leaves for garnish
Instructions
- 1Heat oil in a pan over medium heat.
- 2Add cumin seeds and mustard seeds, and let them splutter.
- 3Add sliced onions and sauté until they turn golden brown.
- 4Stir in the diced potatoes and mix well with the onions.
- 5Add turmeric powder, red chili powder, coriander powder, and salt. Mix well.
- 6Cover the pan and cook for about 10-15 minutes, stirring occasionally, until the potatoes are tender.
- 7If needed, add a little water to prevent sticking.
- 8Once the potatoes are cooked, remove the lid and cook for another 2-3 minutes to evaporate excess moisture.
- 9Garnish with fresh coriander leaves before serving.
Equipment
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