Healthy Lunch Ideas – Plate 29
This wholesome lunch brings together the goodness of bajra roti, creamy paneer bhurji, and sem phali (avarekai) sabzi. Bajra is rich in fibre and helps keep you full for longer while providing steady energy through the day. Paneer adds good-quality protein, making the meal satisfying and nourishing. The creamy paneer bhurji gets its richness naturally from besan instead of cream, making it both delicious and wholesome. Sem phali is packed with fibre and plant nutrients, while roasted peanuts add healthy fats and a lovely nutty flavour. Paired with fresh onion on the side, this is a simple, balanced meal that is comforting, filling, and perfect for everyday healthy eating.
Creamy Paneer Bhurji –
Pulse together 6 garlic cloves, a 2-inch piece of ginger, and 6 green chillies. Finely chop 2 onions and 2 tomatoes. Heat 3 tablespoons oil in a pan and add 1 teaspoon cumin seeds. Add the ginger-garlic mixture, green chillies, and onions, and sauté until the onions soften. Add the tomatoes, followed by ½ teaspoon turmeric powder, ½ teaspoon chilli powder, 1 teaspoon coriander powder, and 1 tablespoon besan. Add salt and sauté well until everything comes together. Pour in about 1½ cups hot water and bring it to a boil. Add 250–300 grams crumbled paneer and let it cook for a few minutes so the flavours blend well. Finish with chopped coriander and, if desired, ¼ teaspoon garam masala powder. The besan gives the bhurji a naturally creamy texture without the need for cream.
Sem Phali Ki Sabzi –
Finely chop 2 large onions and about ½ kg sem phali (avarekai). Coarsely pulse ¼ cup roasted peanuts and keep aside. Crush 6 garlic cloves and finely chop 3 green chillies. Heat 2 tablespoons coconut oil in a pan and splutter 1 teaspoon mustard seeds. Add the crushed garlic and sauté briefly. Add the onions and cook until softened. Mix in ½ teaspoon asafoetida, followed by the chopped sem phali and salt. Sauté everything well, then add about ¼ cup water. Cover and cook until the vegetable becomes soft and well cooked. Finally, add the coarsely crushed roasted peanuts and chopped coriander. Mix well and serve with onion slices on the side.
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