In the hustle and bustle of a workday, lunch often becomes an afterthought. While managing time to get ready and reach your workplace on time, you might end up grabbing whatever is convenient. However, this leads to sacrificing nutrition for speed, which can be harmful to your health. Instead of skipping on your nutritional requirements, you must opt for quick, delicious and healthy lunches. Yes, you read that right. Even when you have a shortage of time, you do not need to compromise on your health. Pexpo’s post today will help you with the best nutritional recipes that are quick to prepare and offer you all the nutrition you need.
Why Focus on Healthy Lunches?
A balanced lunch can help you get rid of the dreaded afternoon slumps and maintain steady energy levels. So, grabbing packaged foods on your way to work in the morning can definitely save you a few minutes. However, it will soon make you feel lethargic and slow down your productivity. This is why you need to incorporate a variety of nutrients in your lunches to maintain your overall health and stay energetic throughout the day. Below are some of the most nutritious recipes that do not demand hours in the kitchen but still fulfil your nutritional requirements and boost your productivity.
Quinoa Khichdi
Quinoa khichdi is the perfect fusion of modern and traditional Indian cuisine. Packed with protein from moong dal and quinoa, this comfort food is incredibly nutritious and filling. Also, the addition of vegetables to this khichdi adds a burst of colours and flavours to it and make it a wholesome lunch option.
Ingredients
- 1 cup quinoa
- 1/2 cup moong dal (split green gram)
- 1 onion, finely chopped
- 1 tomato, chopped
- 1 carrot, chopped
- 1/2 cup green peas
- 1 tsp cumin seeds
- 1/2 tsp turmeric powder
- 1/2 tsp red chilli powder
- Salt to taste
- 2 cups water
- Fresh coriander leaves for garnish
Cooking Instructions
- Take moong dal and quinoa and rinse them carefully.
- Heat a little oil in a pressure cooker and add cumin seeds to it.
- Add chopped onions to the spluttering cumin seeds and saute until golden brown.
- Add chopped veggies like tomatoes, peas, and carrots to it.
- Add turmeric powder, salt and red chilli powder to it.
- Cook it for a few minutes, and then add moong dal, quinoa and water to it.
- Close the lid and cook for 2 whistles.
- Let the pressure release naturally, and your delicious work lunch will be ready to be packed. Garnish it with chopped coriander.
Paneer Tikka Wrap
If you crave for some smoky flavours, this recipe is a must try for you. A Paneer tikka wrap is a flavourful combination of grilled paneer and crispy vegetables. Wrap the vegetables and paneer in a whole wheat roti to enjoy the flavours guilt-free. This is a go-to lunch option for working professionals as it is quick to prepare and offers a healthy balance of protein and fibre.
Ingredients
- 200g paneer, cut into cubes
- 1/2 cup yoghurt
- 1 tbsp ginger-garlic paste
- 1 tsp turmeric powder
- 1 tsp red chilli powder
- 1 tsp garam masala
- 1 tsp chaat masala
- Salt to taste
- Four whole wheat rotis
- Sliced onions, bell peppers, and cucumbers
- Mint chutney
Cooking Instructions
- Take a bowl and mix yoghurt, ginger-garlic paste, turmeric powder, red chilli powder, garam masala, chaat masala, and salt in it.
- Marinate paneer cubes for around 30 minutes in the prepared mixture.
- Grill or bake the marinated paneer.
- Spread mint chutney over warm rotis.
- Place grilled paneer, bell peppers, cucumbers and sliced onions on the rotis and roll them tightly.
Stuffed Moong Dal Cheela
Stuffed moong dal cheela is a savoury, protein-packed pancake that is healthy and delicious. These cheelas have nutritious fillings of vegetables like carrots and spinach along with paneer. So, they offer you a nutritious punch and a well-balanced meal. It is the most nutritious option for those who wish to boost their protein intake without compromising on taste and spending too much time cooking.
Ingredients
- 1 cup moong dal (split green gram), soaked overnight
- 1-inch ginger
- 1 green chilli
- Salt to taste
- 1/2 cup grated paneer
- 1/2 cup grated carrots
- 1/2 cup finely chopped spinach
- 1 tsp chaat masala
- Oil for cooking
Cooking Instructions
- Grind the moong dal with green chilli, ginger and salt to make a smooth batter.
- Pour a ladle of this batter into a non-stick pan and spread it into a pancake.
- Sprinkle the vegetables, chaat masala and paneer on it.
- Cook it until golden brown, and pack it with mint chutney in your lunch box.
Brown Rice and Chickpea Pulao
Another healthy work lunch option is Brown rice and chickpea pulao. It is a fibre-rich dish with a perfect blend of protein and carbohydrates. The earthy flavours of this dish comes from the aromatic spices and is perfect for you if you wish for a healthy, complete meal.
Ingredients
- 1 cup brown rice
- 1 cup cooked chickpeas
- 1 onion, sliced
- 1 tomato, chopped
- 1/2 cup mixed vegetables (carrots, peas, beans)
- 1 tsp cumin seeds
- 1 bay leaf
- Two cloves
- 1 cinnamon stick
- 1 tsp turmeric powder
- 1 tsp coriander powder
- Salt to taste
- Fresh coriander leaves for garnish
Cooking Instructions
- Soak brown rice for 30 minutes after rinsing.
- Heat oil in a large pot and add cumin seeds, cloves, cinnamon stick and bay leaf to it.
- Add sliced onions and saute them until golden brown.
- Add all the vegetables, salt, coriander powder and turmeric powder to it and cook for a few minutes.
- Add soaked brown rice and cooked chickpeas to the mixture and water it to bring to a boil.
- Reduce heat and cook the rice until it is done. Garnish with coriander.
Summing Up
Eating healthy is essential if you wish to work energetically at your workplace. So, do not take your meals lightly and eat a healthy and balanced diet. The shortage of time when leaving for work every day is common. However, it is an everyday situation, and you cannot let it impact your health. So, instead of carrying unhealthy packaged food, cook the recipes listed in this post for a healthy work lunch without spending hours in the kitchen. Also, to maintain the nutritional value of your lunch, choose Pexpo’s stainless steel lunch boxes and get rid of your harmful plastic lunch boxes.