Quick

Lunch recipes
under 7 mins
VEGETARIAN:
Masala Toast: Spread mashed avocado on toasted whole-
wheat bread,top with chopped tomato, onion, and sprinkle
with chaat masala and chili flakes for a spicy kick.

Sprouted Moong Dal Cheela: Mix sprouted moong dal with

chopped onion, coriander, ginger, chili, and turmeric. Cook like
a pancake with minimal oil for a protein-packed lunch.

Curd Rice: Mix cooked rice with whisked yogurt, chopped

cucumber,grated carrot, and season with salt and cumin
powder. Quick, refreshing,and healthy.

Paneer Bhurji: Scramble paneer cubes with chopped onion,

tomato, green chili, and turmeric. Serve with toasted bread or
roti for a filling meal.

Vegetable Upma: Saute semolina with chopped vegetables like

carrots,beans, and onions. Add water and cook until fluffy.
Season with salt and pepper for a light and flavorful lunch.
1. Spicy Avocado Masala Toast:

Ingredients:
1 slice whole-wheat bread
1/4 ripe avocado, mashed
1/4 small onion, finely chopped
1/4 small tomato, finely chopped
1/2 tbsp chopped coriander leaves
1/4 tsp chaat masala
Pinch of chili flakes
Salt and pepper to taste

Instructions:
1. Toast the bread until golden brown.
2. Spread the mashed avocado on the toast.
3. Top with chopped onion, tomato, and coriander leaves.
4. Sprinkle with chaat masala and chili flakes.
5. Season with salt and pepper to taste.

Tips:
Use a ripe avocado for a creamier texture.
Add a squeeze of lemon juice to prevent the avocado from
browning.
Toast extra bread for more servings or snacks.
Sprouted Moong Dal Cheela (Savory Lentil Pancake):

Ingredients:
1/2 cup sprouted moong dal
1/4 onion, finely chopped
1/4 teaspoon ginger, grated
1 green chili, finely chopped (optional)
1/4 teaspoon turmeric powder
Pinch of asafoetida
Salt and pepper to taste
Oil for cooking

Instructions:
1. Grind the sprouted moong dal into a coarse paste (or use
store-bought batter).
2. Add chopped onion, ginger, green chili (if using), turmeric
powder,asafoetida, salt, and pepper to the batter.
3. Mix well and adjust the consistency with water to make a
slightly thick batter.
4. Heat a non-stick pan with a thin layer of oil.
5. Pour a ladleful of batter and spread gently.
6. Cook until golden brown on both sides.
7. Serve hot with chutney or yogurt.
Refreshing Curd Rice (Yogurt Rice):

Ingredients:
1 cup cooked rice
1 cup plain yogurt
1/2 cucumber, finely chopped
1/2 carrot, grated
1/4 onion, finely chopped
1/4 cup chopped coriander leaves
Salt and pepper to taste

Instructions:
1. Mix cooked rice and yogurt in a bowl.
2. Add chopped cucumber, carrot, onion, and coriander
leaves.
3. Season with salt and pepper to taste.
4. Refrigerate for 30 minutes for chilled rice, or serve
immediately.
Quick Paneer Bhurji (Scrambled Paneer):

Ingredients:
150 gm paneer, cubed
1/4 onion, finely chopped
1/4 tomato, finely chopped
1 green chili, finely chopped (optional)
1/4 teaspoon turmeric powder
Pinch of chili powder
Salt and pepper to taste
Oil for cooking

Instructions:
1. Heat oil in a pan.
2. Add chopped onion and cook until translucent.
3. Add tomato and green chili (if using) and cook until
softened.
4. Add cubed paneer and cook until golden brown.
5. Add turmeric powder, chili powder, salt, and pepper to
taste.
6. Scramble the paneer mixture until cooked through.
7. Serve hot with roti or paratha.
Flavorful Vegetable Upma:

Ingredients:
1/2 cup semolina
1/2 onion, finely chopped
1/2 carrot, grated
1/4 cup chopped vegetables (beans, peas, carrots)
1/4 teaspoon cumin seeds
1/4 teaspoon turmeric powder
Salt and pepper to taste
Oil for cooking

Instructions:
1. Heat oil in a pan.
2. Add cumin seeds and let them splutter.
3. Add chopped onion and cook until translucent