Healthy Lunch Box Recipes by Harish Closepet aka Harry from Masterchef India
Here are 10 healthy yet delicious recipes from the chef that you can try at home:
1. Poha Fusion Délice
A.Paneer Poha
Ingredients:
- 1/2 cup thick poha
- Oil if necessary)
- A small amount of urad dal
- Mustard seeds (if needed)
- 1/2 teaspoon turmeric
- Green chili peppers (to taste)
- Grated ginger (to taste)
- Diced carrots (about 1 cup)
- 1/4th cup diced paneer
- 1/2 teaspoon Kashmiri chili powder (adjust to taste)
- Salt (to taste)
- A pinch of garam masala
- Chopped cilantro (if needed)
- Optional: Lemon juice (if needed)
Method:
1. Soak 1/2 cup thick poha in water for 7 minutes and then drain it.
2. Heat oil in a pan and add urad dal and mustard seeds. Let them babble.
3. Add 1/2 teaspoon each turmeric, green chilies and grated ginger. Saute for a minute.
4. Add about 1 cup diced carrots and sauté for about 5 minutes until softened.
5. Add 1/4 cup diced paneer and about 1/2 teaspoon Kashmiri chili powder. Mix well.
6. Add the soaked poha, season with salt to taste and add a pinch of garam masala.
7. Cover the pan and simmer for 5 minutes.
8. Open the pan, add the chopped coriander and possibly a squeeze of lemon juice for more flavor. Mix and serve.
B. Tomato and cashew chutney
- Coriander seeds (to taste)
- Dried red peppers (to taste)
- Cashew nuts (to taste)
- Diced onion (about 1 medium sized onion)
- Diced Tomato (about 2 medium sized tomatoes)
- Salt (to taste)
- 20 ml of water (adjust as needed)
- Chopped curry leaves for garnish (if needed)
Method:
1. In a pan, dry roast coriander seeds, dry red chillies and cashew nuts until they become fragrant and lightly golden.
2. Add the diced onion and sauté until translucent.
3. Add the diced tomatoes and cook for about 3 minutes until softened.
4. Add salt according to your taste and about 20 ml of water. Mix well.
5. Transfer the mixture to a blender and blend until you get a smooth chutney consistency.
6. Garnish with chopped curry leaves.
Lunch box tip: Finish both dishes with cherry tomatoes for a balanced taste. Enjoy your delicious lunch!
Lunchbox 2: Meal box packaged in door-in
A. Upma rich in protein
Ingredients:
- Soya chunks (200 grams)
- 1 liter of hot water
- 1/2 teaspoon turmeric
- 1 teaspoon of sambar powder
- Salt to taste
- Chopped curry leaves (a handful)
- Grated ginger (1 tablespoon)
- Oil (2 tablespoons)
- Urad dal (1 tbsp)
- Mustard seeds (1/2 teaspoon)
- Roasted Rava (semolina) – 1 cup (approximately 150 ml)
- Chopped tomatoes (2 medium sized)
- Chopped cilantro for garnish
Method:
1. Start by soaking 200 grams of soybean chunks in 1 liter of hot water.
2. Add 1/2 teaspoon turmeric, 1 teaspoon sambar powder, salt to taste, chopped curry leaves and 1 tablespoon grated ginger to the water.
3. In a separate pan, prepare the seasoning by heating 2 tbsp oil and adding 1 tbsp urad dal and 1/2 tsp mustard seeds.
4. Add 1 cup (about 150 ml) roasted rava (semolina) to the seasoning and mix well.
5. Pour boiling water with soybean pieces and close the lid for 7-10 minutes.
6. Then open the lid and add 2 medium sized chopped tomatoes.
7. Garnish with chopped cilantro and serve.
B. Dry coconut chutney
Ingredients:
- Desiccated coconut (1/2 cup)
- Onion (1 small)
- Green chili peppers (2)
- Salt to taste
- Lemon (juice of 1 lemon)
Method:
1. In a hand chopper, combine 1/2 cup desiccated coconut, 1 small onion, 2 green chilies, salt to taste and juice of 1 lemon.
2. Chop for 1 minute until you get a fine chutney consistency.
Read also: Have you eaten whey protein in the form of pancakes or curry? Try these recipes
C. Vinegar Carrot Salad
Ingredients:
- Grated carrot (2 cups)
- Vinegar (2 tablespoons)
- Chopped cilantro (a handful)
- Salt to taste
Method:
1. Create a refreshing pickled carrot salad by adding 2 tablespoons vinegar, a handful of chopped cilantro, and salt to taste to 2 cups grated carrots.
2. Mix well to enjoy this tangy and nutritious side dish.
Lunch box tip: Combine it Upma rich in protein with dry coconut chutney and pickled carrot salad for a balanced and satisfying meal. Enjoy your protein-rich meal box!
Lunch box 3: Italian Delights lunch box
A. Italian Pea Sandwich
Ingredients:
- 1 cup cooked peas
- Chopped green olives (to taste)
- Chopped black olives (to taste)
- Chopped jalapeños (to taste)
- Salt to taste
- Italian dry spices (to taste)
- Slices of bread (if needed)
- Oil (for grilling)
- Cracked pepper (if needed)
Method:
1. Mash 1 cup cooked peas with a fork in a mixing bowl.
2. Add chopped green olives, black olives and jalapeños to taste.
3. Season the mixture with salt and dry Italian spices, according to your preference.
4. Mix well to create your sandwich filling.
5. Toast the bread slices with a little oil until lightly browned.
6. Distribute the filling evenly over the bread slices.
7. Sprinkle a little crushed pepper and close your sandwich.
B. Oregano Dip
Ingredients:
- 1/2 cup yogurt
- 1 teaspoon of dry oregano
- Peri peri (depending on your preference)
- A pinch of salt
Method:
1. In a mixing bowl, combine 1/2 cup yogurt, 1 teaspoon dry oregano, peri-peri to your preference, and a pinch of salt.
2. Blend the mixture using a hand blender or mixer until it becomes smooth and well blended.
Lunch box tip: Complete your Italian Delights lunch box with cherry tomatoes or fresh fruit to complete your meal. Enjoy this Italian-inspired lunch!
Lunch Box 4: Spice Delight Lunch Box
A. Pepper and pea rice
Ingredients:
- Rice (if needed)
- 1 spoon of oil
- A pinch of salt
- Cooked peas (about 1 cup)
- Salt to taste
- Ground pepper (to taste)
- Ground coriander (to taste)
Method:
1. Cook the desired quantity of rice with 1 spoon of oil, a pinch of salt and twice the quantity of water in a rice cooker.
2. In a mixing bowl, combine the cooked rice with about 1 cup of cooked peas.
3. Season with salt to taste and add ground pepper and ground coriander to taste.
B. Broccoli with chili
Ingredients:
- Broken Byaadgi chilli (to taste)
- Oil if necessary)
- Broccoli (as needed)
- Garlic paste (1 teaspoon)
- Water (1-2 tablespoons)
- A pinch of salt
- Roasted peanuts (if needed)
Method:
1. Heat oil in a pan and add broken Byaadgi chilli, sautéing for 30 seconds.
2. Add the broccoli and sauté for about 1 minute.
3. Mix 1 teaspoon of garlic paste with 1 to 2 tablespoons of water and add it to the pan.
4. Season with a pinch of salt and continue cooking for another 2 minutes.
5. Finally, add the roasted peanuts and mix for 30 seconds to finish the dish.
C. Tomato crushing
Ingredients:
- Onions (if needed)
- Chopped tomatoes (if needed)
- Sambar powder (to taste)
- Rasam powder (to taste)
- Green chili pepper (to taste)
- Salt to taste
Method:
1. In a pan, brown the onions until they become translucent.
2. Add the crushed tomatoes after 2 minutes and mix well.
3. Gently crush the tomatoes to make them juicy.
4. Add sambar powder, rasam powder, green chilli and salt to taste, adjusting as per your preference.
Lunch box tip: Finish your Spice Delight Lunchbox with some cherry tomatoes for a refreshing touch. Share with your friends and enjoy your delicious lunch!
Lunch Box 5: Kiwi Fusion Italian Lunch Box
A. Juicy tomato pasta
Ingredients:
- Select vegetables (if necessary)
- 4 juicy tomatoes, chopped
- 50 ml of water
- Italian spices (1/2 teaspoon)
- Olives (if needed)
- Salt to taste
- Cooked pasta (100g)
Method:
1. Start by sautéing selected vegetables of your choice and keep them aside.
2. In the same pan, add 4 chopped juicy tomatoes and pour 50 ml of water.
3. Simmer with the lid closed for 15 minutes.
4. Gently crush the tomatoes with your spatula and add the previously sautéed vegetables.
5. Add half a teaspoon of Italian spices and olives.
6. Mix everything with salt to taste.
7. Incorporate 100 g of cooked pasta.
8. Mix well and serve.
B. Golden kiwi salad
Ingredients:
- Iceberg lettuce (if needed)
- Diced golden kiwi (if needed)
- A pinch of salt
- Sprinkle with black chia seeds
Method:
1. Make a refreshing golden kiwi salad by chopping iceberg lettuce and tossing it with diced golden kiwi.
2. Add a pinch of salt and a pinch of black chia seeds.
3. Mix and serve this healthy and vibrant salad.
C. Herb, Ginger and Garlic Bread
Ingredients:
- Regular slices of bread (if needed)
- A drizzle of oil
- Garlic and ginger paste (to taste)
- Chili flakes (to taste)
- Pinch of salt
Method:
1. Cut regular slices of bread into fingers.
2. Drizzle a little oil over it, then add the ginger garlic paste, chilli flakes and a pinch of salt.
3. Mix carefully by hand so that each piece is marinated.
4. Place them on a heated pan and let them rest for 5 minutes.
5. Mix them several times after two minutes until they are ready.
6. Enjoy your tasty bread fingers!
Lunch box tip: Pair your juicy tomato pasta with golden kiwi salad and herb, ginger and garlic bread for a delicious and unique lunch box. Appreciate!
Break out of the lunch rut and try these healthy lunch box recipes! But remember to consult a health professional before adding new recipes to your diet. Also make sure you are not allergic to any of the ingredients mentioned in the article!
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