Low-Oil Lunchbox Recipes – Healthy and quick dishes


Low-Oil Lunchbox Recipes 



1. Sprouts & Veggie Power Salad (Zero-Oil Version)



Ingredients:

  • 1 cup boiled potato (boiled and mashed)
  • 1 small cucumber -chopped very fine.
  • 1 tomato – finely chopped
  • 1 onion- chopped fine (not compulsory)
  • 1 carrot – grated
  • 1 green chilli (Optional) chopped.
  • 2 tbs fresh coriander- chopped.
  • ½ tsp roasted jeera powder
  • ¼ tsp pepper powder
  • Salt to taste
  • Juice of ½ lemon
  • Optional: 1 tsp olive oil / sesame oil.

Preparation:

  1. Sprouts should be cooked a little to become soft and easier to digest, 3 to 4 minutes with steam.
  2. Add sprouts to a mixing bowl.
  3. Add cucumber, tomato, onion, carrot and green chilli which has been chopped.
  4. Sprinkle roasted jeera powder, pepper and salt.
  5. Add lemon juice and coriander chopped.
  6. Toss well.
  7. Drizzle a little oil with the desire (taste enhancer).
  8. Tie upon immediate delivery.



2. Lemon Millet Rice (Thinai/ Samai/ Varagu )



Ingredients:

  • 1 cup millet (any variety)
  • 2 cups water
  • Salt to taste
  • 1 tsp oil (suggested to be cold-pressed sesame oil)
  • ½ tsp mustard seeds
  • ½ tsp urad dal
  • ½ tsp chana dal
  • 1–2 green chillies – slit
  • Few curry leaves
  • A pinch of hing
  • ½ tsp turmeric
  • 1 lemon – juiced
  • Garnish: 1 tbsp roasted peanuts (opt.)

Preparation:

  1. Soak 10 minutes.
  2. Boil 2 cups of water and add salt to the millet till soft and fluffy.
  3. Put it on a plate to cool (makes it not sticky).
  4. Heat just 1 tsp oil in a kadai.
  5. Add mustard, urad, chana, green chillies, hing and curry leaves.
  6. Put turmeric and switch off the flame.
  7. Rice this tempering on the cooked millet.
  8. Add some lemon juice and stir.
  9. Add roasted peanuts in order to get a crunch.



3. Veggie Moong Dal Khichri ( Low-Oil Comfort Meal ).


Ingredients

  • ½ cup yellow moong dal
  • ½ cup rice (or millet)
  • 1 cup vegetables (carrot, beans, peas)
  • ½ tsp turmeric
  • ½ tsp cumin
  • Salt to taste
  • 1 tsp ghee/oil
  • Water as needed

Preparation:

  1. Wash rice and dal together.
  2. Add vegetables, turmeric, salt and sufficient water.
  3. Pressure cook for 3–4 whistles.
  4. Heat 1 tsp ghee/oil.
  5. Add cumin and let it crackle.
  6. Pour over cooked khichdi.
  7. Mix and pack warm.


4. Curd Oats Bowl (No-Oil)



Ingredients:

  • ½ cup rolled oats
  • ¾ cup thick curd
  • ¼ cup grated carrot
  • 2 tbsp cucumber – chopped
  • Salt to taste
  • ¼ tsp roasted jeera powder
  • 1 tbsp pomegranate (optional)

Preparation:

  1. Cook oats using little water till soft.
  2. Cool completely.
  3. Add curd, salt, jeera powder, carrot and cucumber.
  4. Blend and add pomegranate on top.



5. Sweet Corn Veg Stir Mix (1 tsp Oil Only)



Ingredients:

  • 1 cup boiled sweet corn
  • ½ cup capsicum – diced
  • ¼ cup carrot – chopped
  • 1 tsp oil
  • ½ tsp mustard seeds
  • 1 green chilli – chopped
  • Salt + pepper
  • Few curry leaves

Preparation:

  1. Heat some oil 1 tsp, mustard seeds and green chilli.
  2. Add carrot and capsicum; sauté 2 3 minutes.
  3. Add boiled corn, salt, pepper and curry leaves.
  4. Mix and cook for 1 minute.
  5. Cool and pack.

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