LUNCH

Vegitables Red Rice Lunch Meal Plan

This lunch plan offers a delicious and balanced vegetarian option featuring red rice, stir-fried vegetables, a refreshing salad, and a protein-rich bowl of curd.

Ingredients

Red Rice (Fried Rice):
  • 50-70gm Red Rice (cooked)
  • 1/2 Onion, chopped
  • Handful of Coriander Leaves (chopped)
  • 2 Spring Onions, chopped
Vegetable Stir Fry:
  • 1 cup Broccoli florets
  • 1 cup French or green beans, (trimmed and cut into bite-sized pieces)
  • 1 Bell pepper, (chopped) (any color)
  • 1 Carrot, (Fine Slices)
  • 1/2 Onion, (chopped)
  • 1 Tomato, (chopped)
  • Salt and pepper to taste
Salad:
  • 1/2 Cucumber, sliced
  • 1/4 Onion, sliced
  • 1 Tomato, sliced
  • 1 Carrot, grated
  • 2 tablespoons Grated Coconut
  • Handful of Coriander Leaves (chopped)

Salad:

  • 1 cup Plain Curd

Instructions

1. Cook the Red Rice: Prepare the red rice according to package instructions. Most red rice varieties take around 20-25 minutes to cook.

2. Prepare the Vegetables: While the rice cooks, wash and chop all the vegetables for the stir-fry and salad.

3. Make the Stir Fry: Heat a pan with a drizzle of oil. Once hot, add the chopped onion and cook until softened. Add the broccoli florets, green beans, and bell pepper. Stir-fry for a few minutes until slightly tender-crisp.

4. Add More Vegetables: Add the julienned carrot and chopped tomato to the pan. Cook for another minute or two, until the tomatoes soften and release their juices.

5. Season and Combine: Season the stir-fry with salt and pepper to taste. Once cooked, remove from the heat and set aside.

6. Assemble the Salad: In a bowl, combine the sliced cucumber, onion, tomato, grated carrot, and chopped coriander leaves. Add the grated coconut for a touch of sweetness and texture.

7. Prepare the Fried Rice: In a separate pan or wok, heat a drizzle of oil. Add the chopped spring onions and cook for a few seconds until fragrant. Add the cooked red rice and stir-fry for a minute or two.

8. Season and Serve: Season the fried rice with a pinch of salt (optional) and stir in the chopped coriander leaves.

9. Assemble the Meal: In a lunchbox or on a plate, arrange the red rice, stir-fried vegetables, and salad. Enjoy alongside a bowl of plain curd for a satisfying and protein-rich lunch.

Tips

Feel free to adjust the vegetables in the stir-fry based on your preferences. Other options include zucchini, mushrooms, or snap peas.

If you prefer a spicier meal, add a pinch of red pepper flakes or chopped chili to the stir-fry.

For a creamier salad dressing, whisk together a tablespoon of lemon juice with a tablespoon of olive oil and a pinch of salt and pepper.

To save time in the morning, cook the red rice and chop the vegetables the night before.

This veg rice lunch meal plan provides a good balance of carbohydrates, protein, healthy fats, and fiber, keeping you feeling full and energized throughout the afternoon.