We're in the second week of the lockdown and in several places, there may not be a good supply of fresh foods and other essentials. But, no worries as we have a meal plan for you to try with the ingredients easily available at home
Breakfast Meal - Oats Khichdi
Oats Khichdi is a very healthy and nutritious breakfast meal made of oats, mix vegetables and moong dal.
Oats Khichdi Recipe:
Preparation Time: 5 Minutes
Cooking Time: 15 Minutes
- 1.5 tbsp ghee or oil
- 1 tsp cumin seeds
- 1 tej patta (Indian bay leaf)
- ⅓ cup chopped onions
- ½ teaspoon finely chopped ginger
- 1 green chilli - chopped
- ⅓ cup tomatoes
- ⅓ cup chopped carrots
- ⅓ cup chopped potatoes
- ⅓ cup green peas - fresh or frozen
- ⅓ cup moong dal
- ⅓ cup quick-cooking oats or rolled oats
- ¼ tsp turmeric powder
- ¼ tsp red chilli powder
- 2.5 cups water or as required
- salt to taste
- 2 tbsp chopped coriander leaves
- Take a medium pressure cooker and heat 1.5 tablespoons of ghee in it. Now, add 1 small tej patta (Indian bay leaf) and 1 tsp of cumin seeds. Let it crackle.
- Add ⅓ cup of chopped onions and saute it until the onions turn golden in colour.
- Next, add ½ tsp finely chopped ginger and 1 chopped green chilli. Saute it for 15-20 seconds.
- Add ⅓ cup of chopped tomatoes and saute till the tomatoes are soft and pulpy.
- Now, add the mixed vegetables to it. You can add any vegetables as per your preference. Saute the vegetables for about a minute.
- Add ⅓ cup of moong dal after rinsing it.
- For cooking the oats khichdi
- Add ⅓ cup of oats to it. Then, add ¼ tsp of turmeric powder and ¼ tsp of Kashmiri red chilli powder.
- Now Mix it well and add 2.5 cups of water to it. Add salt as required and mix it again.
- Cover the lid of the cooker and let it pressure cook on a medium flame for about 7 to 8 minutes.
- Remove the lid of the cooker when the pressure settles down and stir well.
- Now, serve the oats khichdi hot or warm after garnishing it with chopped coriander leaves. You can serve it with salad, pickle, raita, yoghurt, some lemon juice etc.
Lunch Meal - Spicy Egg curry
Eggs are a rich source of protein and are served in several ways. One such way is to serve eggs in a spicy curry.
Spicy Egg Curry Recipe:
Preparation time: 15 minutes
Cooking time: 20 minutes
- 6 boiled eggs
- 4 medium-sized chopped tomatoes
- 2 onions, chopped
- 4 green chillies chopped
- 1-inch ginger finely chopped
- 3/4 tsp powdered turmeric
- 3/4 tsp red chilli powder
- 1 1/2 tsp coriander powder
- 1 tsp tamarind paste
- 1 handful of curry leaves
- 1/4 cup refined oil
- 1 cinnamon stick
- 1 tsp black mustard seeds
- 100-millilitre coconut milk
- 2 pinches of salt or as required
- 1 handful chopped coriander leaves
- To make the Spicy Egg Curry, firstly heat oil in a big pan over a medium flame. Add mustard seeds to it and let it splutter.
- Then, add the onions and saute till they turn golden in colour. Add the cinnamon and the green chillies, chopped. Saute for about one or two minutes.
- Add the chopped tomatoes and let it cook for about 10 minutes.
- Add the ginger, turmeric powder, red chilli powder, coriander powder and saute for about a minute. Let these spices cook until the oil starts to separate from the Kadai.
- Now, add the tamarind paste and about 1 cup of water to it and let it simmer for about one or two minutes.
- Add the coconut milk, salt and curry leaves to it and stir. Let it simmer for about a minute.
- Next, add the eggs and let the curry simmer for about 3 to 5 minutes on a low flame. Stir it once or twice gently so that the eggs don't break.
- Garnish using coriander leaves. Serve the egg curry with hot rice or with dosas or appams.
Dinner Meal - Matar Paneer
Matar Paneer is a delicious Indian curry made with spices and with peas and cottage cheese.
Matar Paneer Recipe:
Preparation Time: 15 Minutes
Cooking Time: 15 Minutes
- 250 to 300 grams paneer (cottage cheese)
- 1 cup peas, fresh or frozen
- 1 to 1.25 cup water or add as required
- ½ tsp cumin seeds
- ¼ tsp turmeric powder
- ¼ to ½ tsp red chilli powder
- ¼ to ½ tsp garam masala powder
- 1 tbsp malai or cream
- ½ tsp sugar or as required
- 2 to 2.5 tbsp oil or ghee
- Some coriander leaves for garnishing
- Salt to taste
- For masala
- 3 ripe tomatoes - roughly chopped
- 1 onion - roughly chopped
- 1 to 2 green chillies - chopped
- ½ inch ginger - chopped
- 2 to 3 garlic cloves - chopped
- 2 tbsp roughly chopped coriander leaves
- 10 to 12 whole cashews - chopped
- 4 to 5 whole black peppercorns
- 2 to 3 cloves
- ½ inch cinnamon
- 1 tsp coriander seeds
- To make the masala paste
- Take a grinder or blender and add all the masala paste ingredients to it including ½ cup chopped onions, ¾ cup chopped tomatoes, ½ inch ginger, 2-3 garlic, 1-2 green chillies, 10-12 chopped cashews, 2 tbsp coriander leaves, 4-5 black pepper, ½ inch cinnamon, 1 tsp coriander seeds and 2-3 cloves to it.
- Now grind them to a smooth paste. Don't add any water to it while you grind it. Make sure that there are no bits and pieces of cashews in it. Keep it aside.
- To make Matar paneer
- Heat oil or ghee in a Kadai and add 1/2 tsp of cumin seeds to it. Wait till they splutter.
- Now, add the ground masala paste to it. Stir it well. The paste may splutter so stay safe while you stir it. Cover it if the spluttering is not stopping.
- Saute it for about 10-12 minutes or more on a low flame and wait till the oil separates from the Kadai.
- Next, add the dry spice powders including turmeric powder, red chilli powder, garam masala powder and stir properly.
- If you want to add cream or malai then add it now. Stir and saute for about a minute.
- Add the peas or matar and stir well. Now, add water and salt as required. Stir again.
- Now cover the pressure cooker tightly with the lid and let it pressure cook till the peas are cooked properly. Let it cook for about 2 to 3 whistles.
- Open the cooker after the pressure settled down on its own. If the consistency appears thin, then let it simmer until you get the desired consistency. It should neither be too thick or thin.
- Now, add the paneer cubes to the gravy and let it simmer for about 1 to 2 minutes on a low flame. If you want a little sweeter taste, add a little sugar right before you add the paneer to the gravy.
- Make sure that you don't overcook the paneer as it will get hard.
Garnish with coriander leaves and serve hot with roti, paratha, naan or steamed basmati rice or cumin rice.