Your Ultimate Indian Meal Prep Routine: Quick, Effortless and Flavourful

brown rice

🥗Healthier: quinoa

💰Cheaper: white rice

Quinoa is higher in protein and fiber.

coconut milk

🥗Healthier: almond milk

💰Cheaper: evaporated milk

Almond milk is lower in calories.

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils cook faster and are nutrient-dense.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point.

Start by preparing chol, as it takes the longest to cook.

Chop onions, tomatoes, and ginger, using extra ginger for other dishes later.

Heat up a large skillet and add ghee, then toss in carom seeds.

Add chopped onions and cook for approximately 8 to 10 minutes.

Add ginger and garlic paste, cooking for a few more minutes.

Spread chopped cauliflower on a baking pan, drizzle with olive oil, and sprinkle with turmeric powder, red chili powder, garam masala, coriander, and cumin powder.

Roast cauliflower in a preheated oven for 30 to 40 minutes, cutting it into smaller pieces for even roasting.

Add chopped tomatoes to the chol mixture, followed by salt, turmeric powder, chili powder, and chol masala, and let it simmer for another 10 minutes.

While the chol simmers, prepare sides like raita by grating cucumbers and mixing with chopped onions and regular yogurt, adding salt and coriander leaves to taste.

Taste the raita and adjust seasoning as needed, adding mint leaves for extra flavor.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary