Healthy lunch ideas – Plate 3
This plate has everything your body needs. Brown lobia adds a good amount of plant protein and fiber, helping you stay full for longer. Millet rice gives steady energy and supports better digestion.
Lal saag (red amaranth) is rich in iron, calcium and antioxidants, while suran adds more fiber and is great for gut health. Jeera wala dahi helps in digestion and keeps the meal light and cooling.
Cucumber adds hydration and freshness, making this a simple, wholesome meal that covers protein, fiber and essential nutrients beautifully.
What’s on the plate:
1. Rice (millet rice or any rice of your choice)
2. Brown lobia curry
3. Jeera wala dahi
4. Lal saag / Red Amaranth (Tamil: Sivappu Keerai)
5. Suran fry (Elephant Foot Yam / Tamil: Senai Kilangu)
6. Sliced cucumber
Recipes:
Rice
You can use millet rice, a little white rice, quinoa, or any rice of your choice. Cook as you usually do.
Brown lobia curry
Soak brown lobia overnight and pressure cook until very soft (about ½ cup).
Prep:
1 inch ginger, 5 garlic cloves, 2 green chillies – pulse coarsely
1 big onion finely chopped
2 tomatoes pulsed
Spices:
½ tsp chilli powder
2 tsp coriander powder
¼ tsp turmeric
Salt to taste
Chopped coriander for finishing.
Method:
Heat around 3 tbsp groundnut oil. Add 1 tsp jeera. Add chopped onion and sauté well. Then add the pulsed ginger, garlic, and green chilli mix and sauté. Add pulsed tomatoes and cook well. Add all the dry spices. Then add the cooked lobia. Let it boil well so all the flavors come together. Finish with chopped coriander.
Jeera wala dahi
Whisk the curd. Add cumin powder and salt. Top with chopped coriander.
Lal saag / Red Amaranth (Tamil: Sivappu Keerai)
Take 1 bunch, wash and finely chop.
Heat oil, add 1 tsp mustard seeds. Add around 6 crushed garlic cloves. Then add 2 big chopped onions and 3–4 green chillies. Sauté well. Add the chopped lal saag, salt, and a pinch of asafoetida. Sauté for about 5 minutes. Do not cover, to retain the color and nutrition.
Suran fry (Elephant Foot Yam / Tamil: Senai Kilangu)
Clean, peel, and slice thin. Cook it in water until soft, then drain.
Heat oil in a kadai, add the suran, turmeric powder, chilli powder, asafoetida, and salt. Sauté well until nicely roasted.
Cucumber
Slice and serve fresh.
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