I really love Indian food but it can be unhealthy if you’re not careful. So most of the time I’m starting to do healthy indian lunch ideas or creating a healthy Indian recipes. Here are some of my favorite healthy Indian Lunch Ideas for school kids.
Lunch time is the most important part of your day. So why not give it all you’ve got? Here’s a list of simple healthy Indian lunch ideas for school, along with easy recipes and step by step pictorial process from preparation to the end result.
Healthy Indian Lunch Ideas For School
The lunch hours of the day are when our metabolism is at its peak
Your lunch should be the ideal balance of protein, fiber, sugar and fat
Take a look at our 10 best Indian lunch recipes which are easy and quick
Indian Lunch Recipes-Who doesn’t wish for a wholesome lunch? But the times we live in today, getting even 15 minutes off to savour our meal seems like a distant reality. As such we tend to quickly grab a meal without caring much about the calories or the nutritional content, and this is where we go wrong, causing harm to ourselves. The lunch hours of the day are when our metabolism is at its peak. You’re partially burned out and are looking forward to the first long break of the day. You might huddle in front of a television, eat at your desk or at the small table in your office cafeteria, but what you need to remember is that lunch helps you recover from the first half of your day and recharge you for what’s about to come. Which is why it needs to be the ideal balance of protein, fiber, sugar and fat – basically all things good.
According to Rev. Benita Francis Chemnitz, author of the book How to Maximize Your Brain, “the calories you consume at lunch should have fewer carbohydrates and more protein. Increase your intake of protein foods like seafood, turkey, tofu and legumes. And eat them before you eat the carbohydrates because they’ll wake up your brain!” A light and lean source of protein helps provide your muscles with amino acids they need to continue rebuilding and reshaping themselves.
Add some vegetables to this mix and we promise you’ll feel healthier than ever. Some basic dishes you could try are healthy chickpea and corn salad, chicken sandwich, a bowl of quinoa, poha or a big bowl of soup and chicken. Roger Troy Wilson, author of the book ‘Let’s do Lunch’ says, “adding vegetables and fruits in your lunch provides lots of valuable vitamins and minerals to a person’s overall eating plan. This includes potassium, folate, niacin, vitamin A, vitamin B6 and B12, vitamin C, minerals and phytochemicals.” He also suggests that you lose potato, rice and foods made from flour. This means no rolls, buns, bagels, pasta, noodles or crackers. Not unless they’re made with whole wheat flour.
So, learn to cook. Food that’s new and the kind that you’ll want to savour. Don’t sweat the meal prep and just follow our lead.
Take a look at our 13 heart-stoppingly delicious recipes. Find an apron and get cooking!
1. Masala Bhindi
A delicious dish made with freshly bought okra. Grab some mustard oil, cumin seeds, fennel seeds, finely-chopped onions, ginger and a pinch of amchoor. We promise you’ll make this recipe a regular affair in your weekly menu.
Masala Bhindi is a perfect side dish for lunch which you can cook in a jiffy.
2. Chana Kulcha
A classic dish that never goes out of style. The quintessential chana kulcha needs only a few ingredients – cumin powder, ginger, coriander powder, carom powder and some mango powder, which is what gives the chana it’s sour and tangy taste.
A popular dish from Punjab that is loved throughout the country.
3. Shahi Egg Curry
Eggs are a versatile food that can be cooked for any meal of the day. From breakfast to dinner, it can be a go-to food. Here is a mildly-spiced egg curry made with garlic, onions, a whole lot of kasuri methi, fresh cream, yogurt and fresh coriander. It can be paired with plain chapati, paratha, rice, biryani or pulao depending upon your choice. You can also serve pickle along with it
4. Gujarati Kadhi
A staple in almost every household, Gujarati kadhi is a lovely curry which is simple, light and it’s very easy to make. A lovely Gujarati-style kadhi made with yogurt, gram flour, curry leaves and ginger, this one has sweet undertones. This cooling curry is great to escape the heat.
A kadhi with a sweet and sour tinge. this is easy and quick. Pair with rice for a whole meal.
5. Allahabad Ki Tehri
Also known as vegetable pulao, this one pot rice meal is unique to the rich state of Uttar Pradesh. It’s aromatic, made with a lot of bright vegetables, fiery masalas and topped with desi ghee. Cook for lunch accompanied with curd.
With a spoonful of ghee on top, this Allahabad Tehri recipe is a must try.
6. Low Fat Dahi Chicken
A low-fat chicken curry made with marinated pieces of chicken, turmeric, red chilli, garlic paste, green chilli, tomatoes and fresh coriander. A perfect chicken recipe to cook for lunch, pair with rice or chapati. Relish your favourite chicken, guilt-free!
Your favourite chicken dish made completely low cal.
7. Kolhapuri Vegetables
A vegetarian dish with its root in Maharashtra, Kohlapuri vegetables are made with a string of glorious vegetables, ginger-garlic paste, grated onion, cinnamon, cloves and a lot of coconut.
Kohlapuri vegetables is an eclectic mix of vegetables with dessicated coconut and is traditionally known to be spicy.
8. Black Channa and Coconut Stew
A light stew which brings together delicate vegetables like zucchini, eggplant, bottle gourd and black channa, is one you should be having. Especially if you’re looking for a healthy quick fix.
A host of veggies and herbs come together to make this healthy, hearty treat.
9. Urlai Roast
Oh, this one’s a real delight! Perfectly boiled baby potatoes cooked in a peppery Chettinad masala, onions and tomatoes.
Serve Urlai Roast along with rice or appams and you’ll not be able to resist this dish.
10. Paneer Achaari
Don’t get intimidated by the list of ingredients because not only are already in your kitchen cabinet, but also because all they’ll need is 20 minutes of your time. Chunks of cottage cheese cooked in some exciting spices, yogurt and a pinch of sugar.A vegetarian’s delight, paneer achaari is packed with chatpate flavo
Today’s Video is Part 3 of healthy Lunch/ Breakfast Recipes. Please try them and share your feedback.
Spinach Oats Semolina Dhokla
1/2 cup roasted semolina
1/2 cup- dry roasted and grinded oats
1/4 cup yogurt.If you want a little bit more sour dhokla add more yogurt or juice of 1 lemon
1 cup chopped spinach
1tsp- crushed ginger
1tsp- green chillies
few curry leaves
In a bowl put Oats , Semolina, Curd, Green chillies, Ginger, Salt and with the help of water make a batter . Now add a cup of finely chopped spinach and keep it aside for about 15-20 minutes.Just before steaming add the fruit salt or Eno and then add little water to mix.Dont stir too much.
Steam it for 15 minutes or until the dhokla is cooked.Serve it with Green chutney or dip of your choice.
Green Chutney : You can either use the chutney that I showed in my 3 healthy sandwich video here https://youtu.be/e8IvYLTmJRM
or you can make this
1.5 cups- chopped mint leaves
2 cups- chopped Coriander
1 small green mango . If not use 1 juice of lemon
1-2 green chillies
1 tbsp Ginger
Salt as per your taste. Grind everything and your chutney is ready.
Lunch Box 2- Indian Fried Rice with Veggies
This is a very healthy option as it has almost 7 -8 veggies . You can choose whatever veggies you like.
Take a Wok. Put 1.5 tsp of oil. Add bay leaves, cinnamon , 2 cloves, cumin, red chilly whole, and asafoetida. Once the Spices start to crackle Add red onions and 1/3 cup of peanuts.Saute it for 2-3 minutes , then add all the veggies except spinach
I have added, bell peppers, mushrooms, green beans, carrots . Saute them for about 3-4 minutes. And then add washed and soaked ( 45 minutes) rice to it. Add some water and let the rice cook. Once the rice is half cooked add Spinach and juice of 1 lime. One you feel the rice is almost done turn off the stove and let the rice cook in its own steam for 5-10 minutes. Serve it with Yogurt, Papad, chutney or ketchup.Sprinkle green onions.
Lunch Box 3
Oven Roasted Chickpeas Snack -Soak Garbanzo beans
Boil them . Take out the excess water and towel dry them.Take a bowl add 1 tbsp oil, add paprika or red chilly powder, coriander powder, cumin powder, turmeric , salt and asafoetida. Mix well and add the dried chickpeas to this mix and toss them so that mixture is evenly distributed.Line the baking tray with parchment paper and put the chickpeas
Preheat the oven at 400 F . Bake them for about 30-40 minutes. Keep an close eye. The time will vary as per the quantity , your oven etc.
Once ready store in airtight container
Grilled Veggie Sandwich
Take veggies of your choice. I have taken Zucchini, bell peppers, onion , mushroom. Grill them on a griller or tawa.
In a small bowl. whisk together the olive oil, ground cumin, ground coriander salt and black pepper.Remove the vegetables once done and immediately brush them with the olive oil spice mixture.
Assemble the sandwich by putting hummus / pesto/ green chutney .
Hope you will all enjoy these recipes.
My Other Uploads that could be helpful for you
Indian Kids Lunch Box Recipe Ideas
Let’s have a look at the 70+ Vegetarian/Vegan Indian Kids Lunch Box Recipes, which will offer you a variety of options:
1. Spinach Corn Sandwich + Orange + Almonds &
This grilled Spinach Corn sandwich is very popular in cafe coffee day in India and a healthy school lunch box option.
2. Mini Paneer Uttapam + Tomato Ketchup + Carrot Sticks
Soft and savory uttapam/pancakes topped up with grated paneer, carrots, onion, tomatoes, and freshly chopped chilies and coriander.
3. Carrot Rice + Cucumber + Fruittella
Carrot Rice is a healthy recipe that you can prepare for your loved ones on lazy weekends or for lunch box for both kids as well as adults as it is an easy-to-make recipe that you can make within minutes.
4. Potato Spinach Pancakes + Sprouted Moong & Corn Salad+ Red Grapes
Potato Spinach pancakes or Aloo Palak Cheela is a simple, healthy, delicious breakfast recipe. You can call these chillas an Indian version of potato hash browns.
5. Mayonnaise Veggie Pasta + Strawberries + Peanut Chikki
Mayo Veggie Pasta is a delicious quick pasta recipe with veggies added to it along with delicious mayonnaise and cheese. This recipe is quick and easy to make, and you can use any other type of pasta like macaroni or penne.
6. Palak Chapati + Jeera Aloo + Orange
Palak Chapati – are made by many moms to sneak in nutrition and are a popular Indian recipe for toddlers and kids. Your little one will enjoy eating colorful chapati.
7. Dal Paratha + Pineapple Raita + Carrot Sticks
Dal paratha is very popular in Rajasthan and Gujarat, a dish prepared with whole wheat flour, dal, and spices.
8. Pineapple Fried Rice + Fryums + Blueberries
This pineapple fried rice recipe is one of my favorites for busy days! Super easy, healthy, and yummy. Plus, it’s SO colorful!.
9. Veg Vermicelli Upma + Peanut Sundal + Mango
Veg Vermicelli Upma – A popular South Indian breakfast dish Vermicelli Upma is also known as Semiya Upma. It is a quick and healthy dish that you can cook quickly in just 15-20 minutes with simple ingredients.
10. Spinach Coin Dosa + Peanut Chutney + Pineapple
Spinach Coin Dosa – This is a healthy, delicious, and simple way to make your kids eat veggies and greens. Coin Dosa are bite-sized dosa and easy for your kids to eat and mess-free.