Indian vegetarian mean planner

Indian Vegetarian Meal Planner

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Select Meal: Breakfast Lunch

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Details about the selected meal including the recipe and nutritional information will appear here.

indian meal weekly plan

Weekly Indian Vegetarian Meal Plan

Monday

Breakfast: Besan Chilla (Chickpea Flour Pancakes)

Besan Chilla Recipe

Ingredients:

• 1 cup chickpea flour (besan)
• 1/4 cup finely chopped onions
• 1/4 cup finely chopped tomatoes
• 1/4 cup finely chopped bell peppers
• 2 tablespoons chopped coriander leaves
• 1 green chilli, finely chopped (optional)
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chilli powder (adjust to taste)
• Salt to taste
• Water (approximately 3/4 to 1 cup)
• Cooking oil for greasing the pan

Instructions:

1. In a mixing bowl, add chickpea flour (besan), cumin seeds, turmeric powder, red chilli powder, and salt. Mix well.
2. Gradually add water while whisking until you achieve a smooth and lump-free batter (similar to pancake batter). Let it rest for 10 minutes.
3. After 10 minutes, check the consistency. If thickened, add a little more water.
4. Heat a non-stick skillet or tawa over medium heat and grease lightly with cooking oil.
5. Pour a ladleful of batter onto the skillet and spread in a circular motion to form a thin pancake (chilla).
6. Sprinkle chopped onions, tomatoes, bell peppers, coriander leaves, and green chilli (if using) on top.
7. Lightly press the vegetable toppings into the batter.
8. Drizzle a few drops of oil around the edges and on top.
9. Cook for 2-3 minutes on one side until golden brown and crisp.
10. Flip and cook for another 2-3 minutes on the other side.
11. Serve hot with chutney, yoghurt, or your choice of accompaniment.

Lunch: Dal Khichdi (Rice and Lentil Porridge)

Dal Khichdi Recipe (Simple Moong Dal Version)

Note: This is a basic recipe. You can add vegetables like carrots, peas, beans, and potatoes along with the tomatoes for a Vegetable Khichdi.

Ingredients:

• 1/2 cup rice (Basmati or any short/medium grain)
• 1/2 cup moong dal (split yellow lentils)
• 1.5 tbsp ghee or oil
• 3/4 tsp cumin seeds
• 1 pinch hing (asafoetida)
• 1 inch ginger, grated or finely chopped
• 1 green chilli, slit or chopped (optional)
• 1 small onion, finely chopped
• 1 medium tomato, finely chopped
• 1/4 tsp turmeric powder
• 1/2 tsp salt (or to taste)
• 4 cups water (adjust for desired consistency - use less for drier, more for mushier)
• Fresh coriander leaves for garnish (optional)

Instructions (Pressure Cooker):

1. Rinse rice and moong dal together thoroughly until the water runs clear. Soak for 15-20 minutes if time permits, then drain.
2. Heat ghee or oil in a pressure cooker over medium heat.
3. Add cumin seeds. Once they splutter, add hing.
4. Add grated ginger and green chilli (if using). Sauté for about 30 seconds until fragrant.
5. Add chopped onions and sauté until they turn translucent or light golden.
6. Add chopped tomatoes, turmeric powder, and salt. Sauté until tomatoes soften and turn mushy. (If adding other vegetables, add them here and sauté for 2-3 minutes).
7. Add the drained rice and dal mixture. Sauté for 1 minute, stirring gently.
8. Pour in the water and stir well. Taste the water and add more salt if needed (it should taste slightly salty).
9. Close the pressure cooker lid securely. Cook on medium heat for 3-4 whistles.
10. Let the pressure release naturally before opening the cooker.
11. Stir the khichdi well. If it's too thick, add a little hot water to reach your desired consistency.
12. Garnish with fresh coriander leaves (if using) and serve hot, optionally with a dollop of ghee, yogurt, or pickle.

Tuesday

Breakfast: Upma (Semolina-based dish with nuts and vegetables)

Upma Recipe (Classic)

Ingredients:

• 1 cup coarse rava / semolina
• 2 tbsp oil or ghee
• 3/4 tsp mustard seeds
• 1 tsp cumin seeds
• 1 tsp urad dal (split black gram)
• 1 tsp chana dal (split chickpeas)
• 1 dried red chilli
• Few curry leaves
• 1/2 medium onion, finely chopped
• 1 inch ginger, finely chopped
• 1-2 green chillies, finely chopped
• 1 tsp sugar (optional)
• 1/2 tsp salt (or to taste)
• 3 cups water
• 1 tsp ghee (optional, for finishing)
• 1/2 lemon juice (optional, for finishing)
• 2 tbsp chopped coriander leaves (for garnish)
• Optional additions: chopped vegetables (carrot, peas, beans), cashews, peanuts

Instructions:

1. First, dry roast the rava (semolina) in a pan on low-medium heat for 5-7 minutes until aromatic. Do not brown it. Remove and set aside.
2. Heat oil/ghee in a large kadai or pan.
3. Add mustard seeds. Once they splutter, add cumin seeds, urad dal, chana dal, dried red chilli, and curry leaves. Sauté until dals turn light golden. (If adding nuts like cashews or peanuts, add them here and fry until crunchy).
4. Add chopped onion, ginger, and green chillies. Sauté until the onions soften slightly. (If adding vegetables, add them now and sauté for a minute or two).
5. Add water, salt, and sugar (if using). Bring the water to a rolling boil.
6. Reduce the heat to low. Slowly add the roasted rava while stirring continuously with the other hand to prevent lumps.
7. Mix well until all the rava is incorporated.
8. Cover the pan and simmer on low heat for 2-3 minutes, or until the rava absorbs all the water and is cooked through.
9. Turn off the heat. Add the optional 1 tsp ghee and lemon juice. Fluff up the upma gently with a fork.
10. Garnish with chopped coriander leaves.
11. Serve hot with chutney or sambar.

Lunch: Vegetable Pulao (Basmati rice with mixed vegetables and spices)

Vegetable Pulao Recipe

Ingredients:

• 1.5 cups basmati rice, rinsed and soaked for 20 mins
• 2 tbsp ghee or oil
• 1 tsp cumin seeds
• 1 bay leaf
• 1 inch cinnamon stick
• 2-3 green cardamoms
• 2-3 cloves
• 1 medium onion, thinly sliced
• 1 tbsp ginger-garlic paste
• 1 medium tomato, chopped (optional)
• 1.5 cups mixed vegetables (e.g., carrots, peas, beans, potatoes, cauliflower - chopped)
• 1/4 tsp turmeric powder
• 1/2 tsp red chilli powder (optional)
• 1 tsp garam masala (or pulao masala)
• Salt to taste
• Approx. 2.5 - 3 cups hot water or vegetable broth
• Fresh coriander leaves for garnish
• Lemon juice (optional)

Instructions:

1. Drain the soaked basmati rice completely.
2. Heat ghee or oil in a deep pan or pot over medium heat.
3. Add cumin seeds, bay leaf, cinnamon, cardamom, and cloves. Sauté for 30-60 seconds until fragrant.
4. Add sliced onions and sauté until they turn golden brown.
5. Add ginger-garlic paste and sauté for another minute until the raw smell disappears.
6. Add chopped tomatoes (if using) and cook until they soften.
7. Add the mixed vegetables and sauté for 2-3 minutes.
8. Add turmeric powder, red chilli powder (if using), garam masala, and salt. Mix well and sauté for a minute.
9. Add the drained rice to the pot. Gently sauté for 1-2 minutes, being careful not to break the rice grains.
10. Pour in the hot water or broth (use slightly less water for a firmer texture, typically 1:1.75 rice to water ratio for soaked basmati). Stir gently.
11. Bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot tightly, and simmer for 15-20 minutes, or until the rice is cooked and all the water is absorbed.
12. Turn off the heat and let the pulao rest, covered, for 5-10 minutes.
13. Fluff the rice gently with a fork. Add lemon juice (if using) and garnish with fresh coriander leaves.
14. Serve hot with raita or yogurt.

Wednesday

Breakfast: Masoor Dal Chilla (Red Lentil Pancakes)

Masoor Dal Chilla Recipe

Ingredients:

• 1 cup masoor dal (red lentils), soaked for 4-6 hours
• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• 1 green chilli, finely chopped
• 1/2 inch piece of ginger, grated
• 2 tablespoons chopped coriander leaves
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chilli powder (adjust to taste)
• Salt to taste
• Water (as needed for blending)
• Cooking oil for greasing the pan

Instructions:

1. Drain and rinse the soaked masoor dal. Transfer to a blender or food processor.
2. Add a little water (approximately 1/4 cup to start) and blend until smooth (similar to pancake batter). Add more water tablespoon by tablespoon if needed to get the right consistency.
3. Transfer the batter to a bowl and add chopped onions, tomatoes, green chilli, grated ginger, coriander leaves, cumin seeds, turmeric powder, red chilli powder, and salt. Mix well.
4. Heat a non-stick skillet or tawa over medium heat and grease lightly with cooking oil.
5. Pour a ladleful of batter onto the skillet and spread in a circular motion to form a thin pancake (chilla).
6. Cook for 2-3 minutes on one side until golden brown and the edges start to lift.
7. Flip and cook for another 2-3 minutes on the other side. Drizzle a little oil around the edges if needed.
8. Serve hot with chutney, yoghurt, or your choice of accompaniment.

Lunch: Lentil Soup (Dal Tadka) with Roti

Dal Tadka Recipe (Pressure Cooker Method)

Serve hot with Roti or Rice.

Ingredients for Cooking Dal:

• 3/4 cup toor dal (split pigeon peas)
• 1/4 cup moong dal (split yellow lentils) - optional, adds creaminess
• 1 medium onion, roughly chopped (optional)
• 1 medium tomato, roughly chopped (optional)
• 2-3 cloves garlic (optional)
• 1/2 tsp turmeric powder
• 1/2 tsp salt (or to taste)
• 1 tsp ghee or oil (optional, helps prevent overflowing)
• 3 cups water

Ingredients for Tadka (Tempering):

• 1.5 - 2 tbsp ghee (preferred) or oil
• 1/2 tsp mustard seeds (optional)
• 1 tsp cumin seeds
• 1-2 dried red chillies, broken
• 2-4 cloves garlic, sliced or chopped
• 1 pinch hing (asafoetida)
• 1/4 tsp red chilli powder (adjust to taste)
• Few curry leaves (optional)
• 1-2 tbsp chopped coriander leaves for garnish

Instructions:

1. Rinse the dals thoroughly under running water until the water runs clear.
2. Combine the rinsed dals, chopped onion (if using), tomato (if using), garlic cloves (if using), turmeric powder, salt, 1 tsp ghee/oil (if using), and 3 cups of water in a pressure cooker.
3. Secure the lid and pressure cook on medium heat for 4-5 whistles, or until the dals are completely cooked and mushy.
4. Let the pressure release naturally. Open the cooker and whisk the dal well. If it's too thick, add some hot water to reach the desired consistency. Keep the dal warm.
5. **Prepare the Tadka:** Heat 1.5-2 tbsp ghee or oil in a small pan (tadka pan) over medium heat.
6. Add mustard seeds (if using). Once they pop, add cumin seeds and dried red chillies. Sauté for a few seconds.
7. Add sliced/chopped garlic and sauté until it turns light golden (do not burn).
8. Add hing and curry leaves (if using). Sauté for a few seconds.
9. Turn off the heat. Add red chilli powder. Be quick to avoid burning.
10. Immediately pour this hot tempering over the cooked dal.
11. Stir gently to mix the tadka into the dal.
12. Garnish with fresh coriander leaves.
13. Serve hot.

Thursday

Breakfast: Paneer Paratha (Indian Cottage Cheese Stuffed Flatbread)

Paneer Paratha Recipe

Ingredients for the dough:

• 2 cups whole wheat flour (atta)
• Water (as needed, approx. 1 cup)
• 1/2 tsp salt (optional)
• 1 tsp oil or ghee (optional)

Ingredients for the paneer filling:

• 200g paneer (Indian cottage cheese), crumbled or grated
• 1 small onion, finely chopped
• 1-2 green chillies, finely chopped (adjust to taste)
• 1/2 inch ginger, grated (optional)
• 2-3 tbsp fresh coriander leaves, finely chopped
• 1/2 tsp cumin powder (jeera)
• 1/2 tsp coriander powder (dhania)
• 1/4 tsp garam masala (optional)
• 1/4 tsp red chilli powder (optional, adjust to taste)
• 1/4 tsp amchur powder (dried mango powder) or chaat masala (optional)
• Salt to taste

Other Ingredients:

• Whole wheat flour for dusting
• Ghee or oil for cooking the parathas

Instructions:

1. Prepare the dough: In a mixing bowl, combine whole wheat flour and salt (if using). Gradually add water and knead to form a smooth, soft, and pliable dough (not sticky). Add oil/ghee (if using) and knead for another minute. Cover the dough and let it rest for 20-30 minutes.
2. Prepare the paneer filling: In a separate bowl, combine crumbled paneer, chopped onions, green chillies, ginger (if using), coriander leaves, all the spice powders (cumin, coriander, garam masala, red chilli, amchur/chaat masala), and salt. Mix gently but thoroughly. Avoid mashing the paneer too much. Taste and adjust seasoning if needed.
3. Assemble the parathas:
   1. Divide the rested dough into equal-sized balls (around 6-8).
   2. Take one dough ball, flatten it slightly, and dust it with dry flour.
   3. Roll it out into a small circle (about 3-4 inches in diameter).
   4. Place a generous spoonful (about 2-3 tbsp) of the paneer filling in the center.
   5. Bring the edges of the dough together, pleating as you go, and seal the filling inside. Pinch the top to close it securely.
   6. Gently flatten the stuffed ball with your palm.
   7. Dust it lightly with flour again.
   8. Carefully roll out the stuffed ball into a paratha (about 6-7 inches in diameter). Roll gently from the center outwards, applying even pressure to avoid tearing.
4. Cook the parathas:
   1. Heat a tawa (flat griddle) over medium heat.
   2. Once hot, place the rolled paratha on the tawa.
   3. Cook for about 30-60 seconds until small bubbles appear on the surface.
   4. Flip the paratha. Drizzle about 1/2 tsp of ghee or oil on the top surface.
   5. Flip again after 30-40 seconds. Drizzle ghee/oil on the other side.
   6. Cook, pressing gently with a spatula, until both sides are golden brown and crispy with brown spots.
   7. Repeat for all the dough balls and filling.
5. Serve hot with yoghurt, pickle, butter, or your choice of accompaniment.

Lunch: Aloo Gobi with Roti (Potatoes and cauliflower with spices)

Aloo Gobi Recipe (Simple Stir-Fry)

Serve hot with Roti or Paratha.

Ingredients:

• 2 tbsp vegetable oil (or ghee)
• 1/2 tsp cumin seeds (jeera)
• 1 pinch hing (asafoetida) (optional)
• 1 medium onion, finely chopped
• 1 tsp ginger paste (or finely grated ginger)
• 1 tsp garlic paste (or finely chopped garlic) (optional)
• 1-2 green chillies, slit or chopped (optional)
• 2 medium potatoes (aloo), peeled and cubed (approx. 1-inch cubes)
• 1 medium head cauliflower (gobi), cut into medium-sized florets
• 1/2 tsp turmeric powder (haldi)
• 1 tsp coriander powder (dhania)
• 1/2 tsp cumin powder (jeera) (optional)
• 1/4 - 1/2 tsp red chilli powder (adjust to taste)
• Salt to taste
• 1/2 tsp garam masala (optional, for finishing)
• 2 tbsp chopped fresh coriander leaves for garnish
• Water (only if needed, 1-2 tbsp at a time)

Instructions:

1. Wash the potato cubes and cauliflower florets well. You can soak them in salted water for 10-15 minutes and then drain.
2. Heat oil or ghee in a kadai or wide pan over medium heat.
3. Add cumin seeds and hing (if using). Let the cumin seeds splutter.
4. Add chopped onions and sauté until they turn light golden brown.
5. Add ginger paste, garlic paste (if using), and green chillies (if using). Sauté for about a minute until the raw smell disappears.
6. Add the cubed potatoes. Stir well and cook for 3-4 minutes, stirring occasionally.
7. Add the cauliflower florets. Stir gently to combine with the potatoes and onions.
8. Add turmeric powder, coriander powder, cumin powder (if using), red chilli powder, and salt. Mix everything gently, ensuring the spices coat the vegetables evenly.
9. Reduce the heat to low-medium. Cover the pan and let the vegetables cook in their own steam. Stir occasionally (every 5-7 minutes) to prevent sticking.
10. Cook until both potatoes and cauliflower are tender but not mushy (this usually takes 15-25 minutes depending on the size of the pieces and the heat). If the vegetables seem too dry and start sticking, sprinkle 1-2 tablespoons of water, cover, and continue cooking. Avoid adding too much water as this is typically a dry dish.
11. Once the vegetables are cooked, check the seasoning and add more salt if needed.
12. Sprinkle garam masala (if using) and chopped coriander leaves over the top. Mix gently.
13. Serve hot.

Friday

Breakfast: Vegetable Omelette (Vegetarian version)

Vegetable Omelette Recipe

Note: This recipe uses eggs. For a vegetarian/vegan alternative, consider a tofu scramble or a besan chilla (see Monday Breakfast) using similar vegetables and seasonings.

Ingredients:

• 2 large eggs
• 1/4 cup chopped bell peppers (any colour)
• 1/4 cup chopped onions
• 1/4 cup chopped spinach or other greens
• 1/4 cup sliced mushrooms or other chopped vegetables (e.g., tomatoes, zucchini)
• 1 tbsp milk or water (optional, for fluffiness)
• 1/2 tablespoon cooking oil, butter, or ghee
• Salt and freshly ground black pepper to taste
• Optional: Grated cheese, chopped green chillies, herbs (coriander, parsley)

Instructions:

1. In a bowl, crack the eggs. Add milk/water (if using), salt, and pepper. Whisk well until combined and slightly frothy.
2. Heat oil/butter/ghee in a non-stick skillet or omelette pan over medium heat.
3. Add chopped onions and bell peppers (and any other hard vegetables). Sauté for 2-3 minutes until slightly softened.
4. Add mushrooms and spinach (and any other quick-cooking vegetables). Sauté for another 1-2 minutes until spinach wilts. Spread the vegetables evenly in the pan.
5. Pour the beaten egg mixture evenly over the vegetables in the pan.
6. Let it cook undisturbed for about 1-2 minutes, or until the edges start to set.
7. Gently lift the edges with a spatula and tilt the pan to allow any uncooked egg to flow underneath.
8. Continue cooking for another 2-3 minutes or until the bottom is lightly golden and the omelette is mostly set but still slightly moist on top. (If adding cheese, sprinkle it over one half now).
9. Carefully fold the omelette in half using the spatula.
10. Cook for another 30-60 seconds to ensure it's cooked through (and cheese is melted, if using).
11. Slide the omelette onto a plate and serve hot, garnished with herbs if desired.

Lunch: Rajma with Brown Rice (Kidney beans with brown rice)

Rajma Masala Recipe (Punjabi Style)

Serve hot with steamed Brown Rice or Basmati Rice.

Ingredients:

• 1 cup dried rajma (red kidney beans), soaked overnight (or minimum 8 hours)
• 2-3 tbsp oil or ghee
• 1 tsp cumin seeds (jeera)
• 1 bay leaf (tej patta)
• 2 medium onions, finely chopped or pureed
• 1.5 tsp ginger-garlic paste
• 2-3 medium tomatoes, pureed (or 1 cup canned tomato puree)
• 1 green chilli, slit or chopped (optional)
• 1/2 tsp turmeric powder (haldi)
• 1 tsp Kashmiri red chilli powder (or regular, adjust to taste)
• 1.5 tsp coriander powder (dhania)
• 1/2 tsp cumin powder (jeera)
• Salt to taste
• 1/2 - 3/4 tsp garam masala
• 1 tsp kasoori methi (dried fenugreek leaves), crushed
• Approx. 3-4 cups water (including water used for cooking rajma)
• Fresh coriander leaves, chopped, for garnish
• Optional: 1 black cardamom, 2-3 cloves, 1-inch cinnamon stick (add with cumin seeds)

Instructions:

1. **Cook the Rajma:** Drain the soaked rajma. Add them to a pressure cooker with 3 cups of fresh water and a little salt (about 1/2 tsp). Pressure cook on medium heat for 4-6 whistles (or 15-20 mins in Instant Pot) until the beans are completely soft and mash easily. Do not discard the cooking liquid (stock).
2. **Prepare the Masala:** Heat oil or ghee in a heavy-bottomed pan or kadai over medium heat.
3. Add cumin seeds and bay leaf (and other whole spices if using). Let them splutter and become fragrant.
4. Add the finely chopped or pureed onions. Sauté until they turn deep golden brown (this is important for flavour).
5. Add the ginger-garlic paste and sauté for another minute until the raw smell disappears.
6. Add the tomato puree and green chilli (if using). Cook until the oil starts to separate from the masala (about 5-7 minutes).
7. Reduce the heat. Add turmeric powder, red chilli powder, coriander powder, and cumin powder. Sauté for 30-60 seconds until the spices are fragrant, being careful not to burn them.
8. **Combine and Simmer:** Add the cooked rajma along with its cooking liquid (stock) to the masala. Add salt to taste (remember you added some while cooking rajma).
9. Mix well. If the gravy is too thick, add some hot water to reach your desired consistency (it should be medium-thick).
10. Bring the curry to a boil, then reduce the heat, cover the pan, and let it simmer for at least 15-20 minutes, allowing the rajma to absorb the flavours of the masala. Stir occasionally.
11. Mash a few rajma beans against the side of the pan with your spoon to help thicken the gravy naturally.
12. **Finish:** Stir in the garam masala and crushed kasoori methi. Simmer for another 2 minutes.
13. Check the seasoning and adjust salt or spices if needed.
14. Garnish with fresh coriander leaves.
15. Serve hot with rice.

Saturday

Breakfast: Idli with Sambar (Fermented rice/lentil cakes with lentil stew)

Idli Recipe

Ingredients for Batter (makes approx 16-20 idlis):

• 1 cup idli rice (or parboiled rice)
• 1/2 cup urad dal (skinned black gram)
• 1/4 tsp fenugreek seeds (methi seeds) (optional)
• 2 tbsp thick poha (flattened rice) (optional, for softness)
• Salt to taste (use non-iodized salt like rock salt or sea salt for better fermentation)
• Water for soaking and grinding

Instructions for Idli Batter:

1. Wash rice and urad dal (with fenugreek seeds, if using) separately several times until the water runs clear.
2. Soak rice and dal separately in plenty of water for at least 4-6 hours.
3. If using poha, rinse and soak it in about 1/4 cup water 30 minutes before grinding.
4. Drain the water from the urad dal. Grind the dal (along with soaked poha and fenugreek seeds, if used) in a wet grinder or high-speed blender, adding cold water little by little (about 3/4 cup total, maybe more or less), until you get a very smooth, light, and fluffy batter. The consistency should be thick but airy. Transfer to a large bowl.
5. Drain the water from the rice. Grind the rice until smooth or slightly coarse (depending on preference), adding water as needed (about 1/2 to 3/4 cup). Don't make it too watery.
6. Add the ground rice batter to the urad dal batter in the large bowl. Add salt (if you live in a cold climate, add salt *after* fermentation).
7. Mix the batters thoroughly with your clean hands for a few minutes. This helps in fermentation. The final batter should be thick but pourable (like pancake batter).
8. Cover the bowl (not airtight) and keep it in a warm place to ferment for 8-14 hours, or until the batter doubles or triples in volume and looks bubbly and slightly sour-smelling. Fermentation time depends heavily on ambient temperature. (In cold weather, place it inside an oven with the light on, or in an Instant Pot on the 'Yogurt' setting).

Instructions for Making Idlis:

1. Once fermented, gently stir the batter. Do not overmix. If you didn't add salt before, add it now. The batter should be thick; don't add water unless absolutely necessary.
2. Grease the idli mold plates lightly with oil or ghee.
3. Add water to the base of your idli steamer or pressure cooker (without the whistle/weight) and bring it to a boil.
4. Pour the batter into the greased molds, filling them about 3/4 full.
5. Place the idli stand inside the steamer/cooker with boiling water. Cover and steam on medium-high heat for 10-12 minutes, or until a toothpick inserted into the center comes out clean.
6. Turn off the heat. Let the steamer stand for 2-5 minutes before opening the lid.
7. Carefully remove the idli stand. Let the idlis cool slightly for a minute or two.
8. Use a wet spoon or knife to gently scoop out the idlis from the molds.
9. Serve hot with Sambar and chutney.

---

Simple Sambar Recipe

Ingredients:

• 3/4 cup toor dal (split pigeon peas), rinsed
• 1/4 tsp turmeric powder
• Pinch of hing (asafoetida)
• 1 tsp oil or ghee
• 2.5 cups water (for cooking dal)
• 1 tbsp oil
• 1/2 tsp mustard seeds
• 1/4 tsp fenugreek seeds (methi) (optional)
• 1-2 dried red chillies
• 1 sprig curry leaves
• Another pinch of hing (asafoetida)
• 1 medium onion, chopped (or 10-12 shallots, peeled)
• 1 medium tomato, chopped
• 1-1.5 cups mixed vegetables, cubed (e.g., drumsticks, carrots, pumpkin, brinjal, beans)
• 1-2 tbsp tamarind paste (or small lemon-sized ball of tamarind soaked in 1/2 cup hot water, pulp extracted)
• 1.5 - 2 tbsp sambar powder (adjust to taste)
• 1/2 tsp red chilli powder (optional, adjust to taste)
• Salt to taste
• Small piece of jaggery (optional, balances flavour)
• 3-4 cups water (for sambar consistency)
• 2 tbsp chopped coriander leaves for garnish

Instructions:

1. Combine rinsed toor dal, turmeric powder, 1 pinch hing, 1 tsp oil/ghee, and 2.5 cups water in a pressure cooker. Cook for 3-4 whistles until dal is very soft and mushy. Mash the cooked dal lightly and set aside.
2. Heat 1 tbsp oil in a large pot or pan. Add mustard seeds. When they splutter, add fenugreek seeds (if using), dried red chillies, curry leaves, and the second pinch of hing. Sauté for a few seconds.
3. Add chopped onions (or shallots) and sauté until translucent.
4. Add chopped tomatoes and cook until they soften.
5. Add the mixed vegetables and sauté for 2-3 minutes.
6. Add sambar powder, red chilli powder (if using), and salt. Sauté for a minute.
7. Add about 3 cups of water and bring to a boil. Let the vegetables cook until tender (about 10-15 minutes).
8. Add the tamarind pulp/paste and jaggery (if using). Mix well.
9. Add the mashed cooked dal to the pot. Mix everything well.
10. Adjust consistency by adding more hot water if needed (sambar should be pouring consistency, not too thick or thin).
11. Bring the sambar to a gentle simmer and let it cook for 5-7 minutes for the flavours to meld. Do not boil vigorously after adding dal.
12. Check salt and adjust if necessary.
13. Garnish with chopped coriander leaves.
14. Serve hot with Idli, Dosa, Vada, or Rice.

Lunch: Spinach Paratha with Yogurt (Whole wheat flatbread with spinach filling)

Palak Paratha (Spinach Paratha) Recipe

Serve hot with plain Yogurt, Raita, or Pickle.

Ingredients:

• 2 cups whole wheat flour (atta), plus extra for dusting
• Approx. 2 cups packed fresh spinach leaves (palak), washed thoroughly
• 1/2 inch ginger, roughly chopped (optional)
• 1-2 green chillies, roughly chopped (optional, adjust to taste)
• 1/2 tsp ajwain (carom seeds) (optional)
• 1/4 tsp turmeric powder (haldi) (optional)
• 1/2 tsp salt (or to taste)
• 1 tbsp oil or ghee (optional, for dough)
• Water (only if needed for kneading)
• Ghee or oil for cooking parathas

Instructions:

1. **Prepare Spinach Puree:** Blanch the washed spinach leaves in boiling water for 1-2 minutes. Immediately transfer them to a bowl of ice-cold water (this retains the green color). Drain well, squeezing out excess water.
2. Combine the blanched spinach, ginger (if using), and green chillies (if using) in a blender. Blend to a smooth puree without adding water if possible. If needed, add 1-2 tablespoons of water to help blending.
3. **Make the Dough:** In a large mixing bowl, combine the whole wheat flour, ajwain (if using), turmeric (if using), and salt.
4. Add the prepared spinach puree and 1 tbsp oil/ghee (if using) to the flour mixture.
5. Mix everything well and start kneading. The moisture from the spinach puree should be mostly sufficient to form a dough. Add water, 1 tablespoon at a time, only if necessary, to form a soft, pliable, non-sticky dough (similar to chapati dough).
6. Knead the dough for 5-7 minutes until smooth. Cover with a damp cloth or lid and let it rest for 20-30 minutes.
7. **Roll the Parathas:** Knead the rested dough again for a minute. Divide it into equal-sized balls (around 8-10).
8. Take one dough ball, flatten it, and dust it with dry flour.
9. Roll it out into a circle of about 6-7 inches diameter, just like a chapati, dusting with more flour as needed to prevent sticking. (Alternatively, you can make layered parathas by rolling a small circle, folding it into a semi-circle, then a triangle, and rolling again).
10. **Cook the Parathas:** Heat a tawa (griddle) over medium heat.
11. Place the rolled paratha on the hot tawa. Cook for about 30-40 seconds until small bubbles appear.
12. Flip the paratha. Spread about 1/2 tsp of ghee or oil on the cooked side.
13. Flip again. Spread ghee/oil on the other side.
14. Cook, pressing gently with a spatula, until both sides are golden brown and cooked through.
15. Repeat for the remaining dough balls.
16. Serve hot.

Sunday

Breakfast: Poha (Flattened rice dish)

Kanda Poha Recipe (Maharashtrian Style)

Ingredients:

• 1.5 cups thick poha (flattened rice)
• 1 medium onion, finely chopped
• 1 small potato, peeled and finely diced (optional)
• 2 tbsp oil
• 1/2 tsp mustard seeds (rai)
• 1/2 tsp cumin seeds (jeera) (optional)
• 1 pinch hing (asafoetida)
• 8-10 curry leaves
• 1-2 green chillies, finely chopped or slit
• 1/4 cup peanuts (optional)
• 1/4 tsp turmeric powder (haldi)
• 1 tsp sugar (or to taste)
• Salt to taste
• 1-2 tbsp fresh coriander leaves, chopped
• 1 tbsp lemon juice
• Optional Garnish: Grated fresh coconut, Sev (crispy chickpea noodles)

Instructions:

1. **Prepare Poha:** Place the thick poha in a colander or sieve. Rinse it gently under cold running water for 15-20 seconds. Do NOT soak it. The poha should be moist but not mushy. Drain completely and set aside. Let it sit for 5-10 minutes to soften. Add salt and sugar to the damp poha and mix gently with a fork or your fingers.
2. **Sauté Aromatics & Vegetables:** Heat oil in a kadai or pan over medium heat.
3. If using peanuts, add them first and roast until crunchy. Remove and set aside.
4. To the same oil, add mustard seeds. Once they splutter, add cumin seeds (if using), hing, and curry leaves. Sauté for a few seconds.
5. Add chopped green chillies and onions. Sauté until the onions become translucent (about 2-3 minutes).
6. If using potatoes, add the diced potatoes now. Stir, cover the pan, and cook on low heat until the potatoes are tender (about 5-7 minutes). Sprinkle a little water if needed to prevent sticking.
7. **Combine and Cook:** Add turmeric powder to the pan and sauté for 10-15 seconds.
8. Add the prepared (rinsed and seasoned) poha to the pan. Mix everything gently but thoroughly, ensuring the poha is coated with the spices and heated through. Be careful not to mash the poha.
9. Cover the pan and cook on low heat for 2-3 minutes, allowing the poha to steam and absorb the flavours.
10. **Finish:** Turn off the heat. Add the roasted peanuts (if using), chopped coriander leaves, and lemon juice. Mix gently.
11. Garnish with grated coconut and/or sev if desired.
12. Serve hot immediately.

Lunch: Chana Masala with Jeera Rice (Chickpea curry with cumin rice)

Punjabi Chana Masala Recipe

Ingredients:

• 1 cup dried chickpeas (chana), soaked overnight (or 2 cans, 15oz each, drained and rinsed)
• 2 tbsp oil or ghee
• 1 tsp cumin seeds (jeera)
• 1 bay leaf (optional)
• 1 large onion, finely chopped or pureed
• 1 tbsp ginger-garlic paste
• 2 medium tomatoes, pureed (or 3/4 cup canned crushed tomatoes)
• 1-2 green chillies, slit (optional)
• 1 tsp turmeric powder (haldi)
• 1 tsp red chilli powder (adjust to taste)
• 1.5 tsp coriander powder (dhania)
• 1 tsp cumin powder (jeera)
• 1 - 1.5 tsp chana masala powder (store-bought or homemade)
• 1/2 tsp amchur powder (dried mango powder) (optional, for tanginess)
• Salt to taste
• Approx. 1.5 - 2 cups water (or reserved chickpea cooking liquid)
• 1/2 tsp garam masala
• 1 tsp kasoori methi (dried fenugreek leaves), crushed (optional)
• Fresh coriander leaves, chopped, for garnish
• Optional: 1 black tea bag (add while boiling chickpeas for color)

Instructions:

1. **Cook Chickpeas (if using dried):** Drain soaked chickpeas. Add to a pressure cooker with 3 cups water, salt (1/2 tsp), and the tea bag (if using). Pressure cook for 5-7 whistles until very soft. Discard tea bag. Reserve the cooking liquid. If using canned, skip this step.
2. **Make Masala Base:** Heat oil/ghee in a heavy-bottomed pan or kadai. Add cumin seeds and bay leaf (if using). Let them splutter.
3. Add chopped/pureed onion. Sauté until deep golden brown.
4. Add ginger-garlic paste and sauté for 1 minute until fragrant.
5. Add tomato puree and green chillies (if using). Cook until oil starts separating from the masala (about 5-8 minutes).
6. Lower the heat. Add turmeric, red chilli powder, coriander powder, cumin powder, and chana masala powder. Sauté for 1 minute until spices are fragrant.
7. **Combine and Simmer:** Add the cooked (or canned) chickpeas to the masala. If using canned, add about 1 cup of water/broth. If using home-cooked, add the chickpeas along with their reserved cooking liquid (adjust amount for desired gravy consistency).
8. Add salt to taste and amchur powder (if using). Mix well.
9. Bring to a boil, then cover and simmer on low-medium heat for 15-20 minutes, allowing chickpeas to absorb flavours. Mash some chickpeas against the side of the pan to thicken the gravy.
10. **Finish:** Stir in garam masala and crushed kasoori methi (if using). Simmer for 2 more minutes.
11. Garnish with fresh coriander leaves.
12. Serve hot with Jeera Rice, Bhatura, Poori, or Roti.

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Simple Jeera Rice Recipe (Pressure Cooker)

Ingredients:

• 1 cup basmati rice, rinsed well and soaked for 20-30 minutes
• 1.5 tbsp ghee or oil
• 1.5 - 2 tsp cumin seeds (jeera)
• 1 bay leaf (optional)
• 2 cloves (optional)
• 1 inch cinnamon stick (optional)
• 1.75 cups water (adjust based on rice type)
• Salt to taste (approx 1/2 - 3/4 tsp)
• Fresh coriander leaves, chopped (for garnish)

Instructions:

1. Drain the soaked basmati rice completely.
2. Heat ghee or oil in a pressure cooker base over medium heat.
3. Add cumin seeds (and bay leaf, cloves, cinnamon if using). Let the cumin seeds splutter and turn golden brown (don't burn).
4. Add the drained rice to the cooker. Gently sauté for 1-2 minutes, coating the rice grains with ghee/oil.
5. Pour in the water and add salt. Stir gently.
6. Close the pressure cooker lid securely. Cook on medium heat for 2 whistles.
7. Turn off the heat and let the pressure release naturally (takes about 10-15 minutes).
8. Open the cooker. Fluff the rice gently with a fork.
9. Garnish with chopped coriander leaves.
10. Serve hot with Chana Masala or other curries.