Healthy Lunch Ideas – Plate 19
A wholesome, balanced plate that nourishes from within — rich in fiber, plant protein, probiotics, and essential minerals. Millet rice supports gut health and steady energy, beetroot dahi boosts digestion and cools the body, cholai saag adds iron and micronutrients, while rajma salad brings in protein and freshness. A simple, grounding meal that keeps you light, satisfied, and energized.
Millet Rice-
You can swap it with rice of your choice, but if using white rice, keep the portion very less and increase the sides.
Beetroot Dahi Tadka-
Grate 1 big beetroot and finely chop 5–6 green chillies. Heat coconut oil, add 1 teaspoon mustard seeds, ½ teaspoon cumin seeds, the chopped green chillies, and a handful of curry leaves. Sauté well, then add ½ teaspoon asafoetida. Add the grated beetroot, salt to taste, and sauté thoroughly without adding any water until cooked. Let the mixture cool completely, then whisk in 2 cups of thick curd. Finish with chopped coriander and mix well. Beetroot dahi tadka is ready.
Cholai Ka Saag (Sirukeerai / Green Amaranthus)-
Heat coconut oil, add 1 teaspoon mustard seeds and ½ teaspoon cumin seeds. Add 5–6 finely chopped green chillies, 7 big garlic cloves (crushed), 2 big onions (finely chopped), and ½ teaspoon asafoetida. Sauté everything well until aromatic. Add 1 bunch of washed and chopped cholai / sirukeerai / green amaranthus leaves and sauté thoroughly without adding water until cooked down. The saag is ready.
Rajma Salad-
Take 1 cup rajma (soaked overnight and pressure cooked until soft). Once cooled, combine it with 1 chopped tomato, 1 chopped cucumber, ½ cup chopped coriander, a squeeze of lemon juice, and salt to taste. Mix well. Rajma salad is ready.
Serve this nourishing combo with raw onion and green chilli on the side for that perfect crunch and heat.
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