Lunch is an indispensable part of our meal, and in our daily hectic schedule we often plump for easy yet filling lunch options. However, cooking the Indian staple lunch meeting all the requirements can be time-consuming, so we end up eating unhealthy fast foods that do not provide adequate nutriments to our body.  Here are some healthy Indian Lunch options, which are not only easy to cook, but also serve adequate nutriments to our body.

1. Soya Biryani 

Soya Biryani is one of the most filling yet nutritious lunch one can relish. To make Soya Biryani, we need 

• Soya Chunks

• Brown rice

• Cumin 

• Cardamom

• Edible oil

Cooking Process 

• In a pan, 1 tablespoon of oil is heated and cumin and cardamom are added to splutter. Onions are added and fried until it turns reddish-brown. Salt is added as per taste along with chopped tomatoes and curd to add a creamy yet tangy flavor.

• The soaked soya chunks (soaked in warm water for 15 minutes) are mixed well with the spices so that the chunks absorb all the flavor. After adding 2 glasses of water, soaked brown rice is added after the chunks are bought to boil.  

• The pan is covered with the lid and it is allowed to simmer for about 15 to 20 minutes. 

• There we have, a delectable plate of soya biryani to relish. 

   Soya will fulfill the protein requirement without hormone imbalance if taken twice a week and the brown rice, which is rich in complex carbohydrates will fulfill the energy requirement.   

2. Beans Pulao 

We often relish pulao with the delicious non-veg item and we cannot tackle the hassle of cooking one. Beans pulao is not only a healthier lunch option loaded with healthy fats, complex carbohydrates, and proteins but also an easy to cook the meal.

To make beans pulao, we need 

• Kidney beans

• Chickpea

• Black gram

• Brown rice 

• Cumin 

• Bay leaf

• Other required spices (as per choice) 

Cooking Process 

• To make beans pulao, in a heated pan, Ghee, cumin seeds, green chilies, and onions are added to splutter. After the onions turn reddish-brown, cardamom, bay leaf, black pepper, salt, turmeric, and other Spices (of your choice) are added and fried until soothing aroma wasps from the pan.   

• Some soaked kidney beans, black gram, and chickpeas are added and fried with the spices followed by the addition of soaked brown rice. Lastly, after adding a glass of water or two (depends upon quantity) the pan is covered with a lid and let it cook at low flame for about 30 minutes.

• Lastly, it can be garnished with coriander, raw onions, pickle masala, or even lemon juice.

3. Low Cholesterol Vegetable Sandwich. 

A sandwich is one of the easy and quick meals we savor as a breakfast, lunch, or dinner. This alluring food stuffed with cheese and other vegetables somewhere lack in promoting a healthy lifestyle when consumed habitually. So, we made a healthy alternative for all sandwich lovers without compromising on taste.

To make low cholesterol sandwich, we need

• Brown bread or whole wheat bread

• Low cholesterol butter (optional)

• Mayonnaise (no cholesterol mayonnaise will be more appropriate, but you can opt for regular mayonnaise)

• Your favorite vegetable (Onions, tomatoes, cucumber)

• Black Pepper 

• Oregano (optional)

• Chilli flakes. 

Cooking Process 

• In a pan, slices of brown or whole wheat bread are toasted. The bread can be coated with butter to enhance the aroma and texture of the sandwich).

• To make the mixture, the vegetables are chopped into fine pieces and mixed with a tables spoon of mayonnaise

• Pepper, chili flakes, and oregano are added and mixed to enhance the taste of the mixture. 

• Lastly, the mixture is sandwich onto the bread slices.

     One can savor a soya sandwich by replacing the vegetables with boiled and grated soybeans. This sandwich will serve an adequate amount of proteins and fats which will keep you full throughout the day.

4Tapioca Khichdi 

Tapioca is also referred to as Sago or Sabudana, which is starch extracted from the storage roots of the Cassava plant. Tapioca provides calcium which prevents the development of Osteoporosis. Tapioca also rich in iron however, it serves no protein and fats.

To prepare tapioca khichdi, we need 

• Tapioca balls

• Ghee

• Potato

• Peanuts

• Green chili

Cooking Process 

• At first, the tapioca balls are soaked in water for about 2 hours. 

• In a heated pan, 1 tablespoon of ghee is added, along with cumin and green chilies, and let it splutter. Chopped potatoes and peanuts are added and fried with salt and turmeric until the potato turns crispy golden.

• Later, tapioca balls are added and fried altogether after adding black pepper, until the tapioca balls turn reddish and delectable aroma wasps off the pan.

• The plate of tapioca khichdi is ready to feast on. 

5. Salted Vermicelli 

Vermicelli is often avowed as traditional pasta similar to spaghetti. These are thin long threads made out of flour or rice and are often relished as a dessert in India (Sawaiya). Salted vermicelli is another unique and healthy way to savor if you are craving pasta or noodle.

To make salted vermicelli, we need 

• Vermicelli

• Oil

• French beans, carrot, onion 

• Black pepper 

Cooking Process 

• In a heated pan, vermicelli is fried with oil until a soothing aroma develops and vermicelli turns reddish-brown and keeps aside (if you have a pack of fried vermicelli, then frying the vermicelli is not required).

• A tablespoon of oil is heated in the same pan and cumin seeds are added to splutter. Onions and other vegetables are added and sauté until they are fried. 

• Lastly, vermicelli is added with a very little amount of water and cooked until the vermicelli softens. Pepper and salt are added as per taste.

• Many add different spices and seasoning to enhance the aroma and taste of vermicelli which is optional.

6. Paneer Kathi roll 

We all drool over Kathi roll that the roadside food trucks serve us, which do not serve any nutriments to our body. There is a healthy option to relish without compromising its taste. 

To make Kathi roll, we need 

• Capsicum

• Cumin

• Onion

• Paneer

• Curd

• Ketchup

• Tomatoes 

• Whole wheat chappati  

Cooking Process 

• In a heated pan, oil is added along with cumin seeds and let it splutter. Further, onions and capsicum are added along with chopped tomatoes and fried until its aroma develops. 

• Salt, turmeric, pepper, and other spices are added as per taste and fried.

• Paneer cubes are fried for about 5 minutes in low flame until it turns golden brown and topped with a tablespoon of curd a little bit tomato ketchup to add a creamy texture yet sweet and tangy taste.

• Lastly, the mixture is rolled in a whole wheat chapatti and paneer Kathi roll is ready to impress the gourmet.

           Paneer can be replaced with boiled chicken to make chicken Kathi roll. 

This roll serves an adequate amount of proteins and tingles everyone's taste buds.



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