Lunchbox Idea 23
Short Break : Sprouted Horsegram Sundal, Diced Muskmelon
Lunch : Brinjal Capsicum Sabzi, Phulka and Amaranth Jaggery Payasam/ Kheer
Some days are perfect -when you have the veggies, fruits, lentils, carbs and something packed for the sweet tooth too.
Prep Work For The Previous Evening
1. Knead a smooth pliable dough for the phulka and store refrigerated in an air tight container.
2. The horsegram needs about 1-2 days for sprouting. Soak it for 6-8 hours. Drain the water and rinse well. Transfer into a steel box, cover with a damp cloth and close the lid. Set aside in a warm place for the seeds to sprout. After every 5-7 hours check on it. You may need to sprinkle some water if the cloth isn’t damp enough. Also make sure that the horsegram isn’t starting to ferment and smell. Rinse if the lentils start to smell and repeat the above until they sprout.
Store refrigerated in an airtight box once the sprouts are ready.
3. Keep grated coconut ready for the sundal.
Amaranth Jaggery Payasam [ Rajgira Kheer]
1. Roast 1/2 cup of amaranth seeds on medium heat till it starts to give a nice nutty aroma.
2. Add 1 and 1/4 cups of water and pressure cook this for 3 whistles on medium heat.
3. Once the pressure comes down, open the lid and add 1/2 litre of milk.
4. Cook over medium heat until the milk starts to thicken.
5. Add jaggery powder [about 1/2 cup] and 1 tsp of cardamom powder.
6. Mix well and simmer for a while.
7. Turn off the heat and serve.
Note : The kheer thickens further on cooling. You may add boiled milk to adjust consistency if required.
For a vegan version, you may replace milk with coconut milk .
Brinjal Capsicum Sabzi
1. Heat 1 tbsp oil in a pan.
2. Add 1 cup chopped onions and 1 tsp of ginger paste.
3. Saute till the onions turn soft and pink.
4. Add 1 tsp turmeric powder, 1 tsp dhania/coriander powder, 3/4 tsp of chilli powder and salt to taste.
5. Mix well and add sliced brinjals [ I have used the small purple brinjals. Cut each lengthwise into 8 slices]
6. Cover and allow the brinjals to cook for 4-7 minutes or until they are almost done.
7. Add 1/2 cup chopped tomatoes and 1/2 cup chopped capsicum [ cut the capsicum into neat medium sized squares ].
8. Mix well and allow the tomatoes to become nice and soft. [ Open cook]
9. Turn off heat and add loads of chopped green coriander.
*Note : The capsicums must still retain a bit of a crunch. Thus these should be added towards the end.
Sprouted Horsegram Sundal
1. Pressure cook the horsegram with very little water for 1 whistle or you may steam it for a few minutes or use them as it is.
*Sprouts don’t really need to be cooked but not everyone likes the raw taste. If pressure cooked it is important that they aren’t overdone and still retain their shape and some crunch.
Transfer into a strainer to drain the water.
2. Heat 1 tsp oil in a pan and add 1 tsp mustard seeds.
3. Once the mustard splutters, add a sprig of curry leaves, a pinch of heeng, salt to taste and 1/2 cup of grated coconut.
4. Mix well and add the sprouted horsegram [about 1 cup]
5. Stir fry on medium heat for about a minute.
6. Turn off heat and serve.
Hope you liked the power packed menu. Here’s another one to tingle your tastebuds.