Tiffin recipes

Vegetable Brown Fried Rice

• 2 cups brown rice
• 2/3 cup low fat paneer
• ½ cup finely chopped carrots
• ½ cup finely chopped capsicum
• ½ cup French beans
• ½ cup cabbage
• ½ cup spring onions
• 1 tbsp garlic
• 1 tbsp soya sauce
• 1 tbsp vinegar
• ½ tsp pepper powder
• 8 celery leaves
• 1 star anise
• 1 tbsp olive oil
• Salt as required

Method:

1. Wash the rice well. Add the rice to the cooker and with 4 cups water and 2 to 3 drops of oil.
2. After a whistle, turn the flame off and open the cooker once the pressure is relieved and drain the rice in to a colander, allowing it to cool.
3. In a non-stick pan, add the oil and then the garlic. Sauté till the garlic browns.
4. Add the star anise to the pan.
5. Add the vegetables (French beans, carrot, cabbage, spring onions and capsicum) with salt and cook.
6. Mix the paneer in along with the vinegar, soya sauce and celery leaves.
7. Next, add the rice and pepper powder and cook for 2 minutes.
8. Add some spring onions to garnish.

Serves four people

Per serving values:

Calories: 290 kcal
Carbohydrates: 40 g
Proteins: 10 g
Fats: 10 g

Kathi Rolls

Ingredients:

• 1 cup whole wheat flour
• ⅓ cup buttermilk
• 1 cup moong and vatana
• 1 cup mixed vegetables (carrot, cauliflower, capsicum)
• 1 sliced onion
• 2 tsp ginger and garlic paste
• ½ tsp mustard
• ½ tsp jeera
• ¾ tsp coriander powder
• ½ tsp garam masala
• ½ tsp red chilli powder
• ¼ tsp turmeric
• Pinch of hing
• 1 tbsp oil
• Salt as required

Methods:

1. Wash the moong and vatana. Soak them overnight and pressure cook. Mash the pulses once cooked.
2. Make dough with the flour and buttermilk and set aside.
3. In a pan, add the oil, mustard and jeera.
4. As they begin to crackle, add the hing, onions and salt. Add the ginger and garlic paste, coriander powder, garam masala, chilli powder and turmeric powder.
5. Add the vegetables and cook till done. Add the mashed moong and vatana to this and mix well.
6. Roll out rotis from the dough and dry roasted or roast with less oil.
7. Add the vegetable and pulse mixture to the roti and roll it over using a toothpick to keep it in place.

Serves four people

Per serving values:

Calories: 354 kcal
Carbohydrates: 45 g
Proteins: 21 g
Fats: 10 g

Masala Bulgar Wheat

Ingredients:

• 1 cup bulgar wheat
• 2 cups moong dal
• 1 cup mixed vegetables of choice
• 1 cup chopped onion and tomato
• 1 tsp finely chopped garlic
• 1 tsp finely chopped ginger
• 1 finely chopped green chilli
• 1 tsp garam masala
• 2 cloves
• 1 inch cinnamon
• 3 to 4 peppercorns
• 2 tsp oil
• Salt as required

Methods:

1. Soak bulgar wheat and dal overnight after washing.
2. In a cooker, add the oil and sauté the ginger and garlic for a couple of minutes.
3. Next, add the onion and tomato along with cloves, cinnamon, peppercorns garam masala and green chilli.
4. As the tomato gets tender, add 3 cups of water and the vegetables as well as the soaked bulgar wheat, dal and salt. Put the lid on the pressure cooker.
5. After 2 whistles, turn the gas off and let the preparation continue to cook in the steam.
6. Garnish with a sprinkle of garam masala.

Serves four people

Per serving values:

Calories: 288 kcal
Carbohydrates: 45 g
Proteins: 18 g
Fats: 4 g

Baked Paneer and Vegetables

Ingredients:

• 1 cup cauliflower
• 1 cup milk
• 1 big sweet potato or potato
• 1 cup paneer
• 1 cup mushrooms
• 1 cup broccoli
• 1 cup French beans
• ½ cup green peas
• 1 tbsp garlic
• 2 tbsp powdered oats
• 1 tbsp mixed herb
• 1 tsp pepper
• 1 cube of cheese grated
• ½ cup brown bread crumbs
• 1 tsp ghee

Method:

1. Boil the sweet potato, peel it and mash it.
2. Steam or boil the cauliflower florets.
3. Puree the cauliflower along with the garlic and mixed herbs.
4. In a vessel, add the cauliflower sauce and milk, along with the powdered oats.
5. Add the French beans, mushrooms, broccoli, green peas and paneer to this mixture and cook till done and the mixture thickens. Add a dash of salt and pepper.
6. Grease a baking dish with ghee, layer the sweet potato and then add vegetable mixture.
7. Top it with 1 cube of grated cheese and bread crumbs.
8. Bake till the surface is golden brown.

Serves four people

Per serving values:

Calories: 367 kcal
Carbohydrates: 38 g
Proteins: 20 g
Fats: 15 g