Disclaimer: I am not a nutritionist or a dietician, I am doing what is best for my kid to create a balanced lunch.
KIDS LUNCH BOX #17 - Chole & Jeera Rice + Cucumber-Carrot Salad + Kale Chips
Some kids school lunch box ideas to try…
- Spinach Corn Sandwich + Orange + Almonds & Pistachios
- Carrot Rice + Cucumber + Fruittellas
- Palak Chapati + Jeera Aloo + Orange
- Potato Spinach Pancakes + Sprouted Moong & Corn Salad+ Grapes
- Mayonnaise Veggie Pasta + Strawberries + Peanut Chikki
Here is what I packed for school lunch…
LUNCH - Chole & Jeera Rice
Here is the Recipe Link for Chole Masala (Chickpea Masala)
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Instant Pot Chana Masala (Chole Masala Recipe in Pressure Cooker)
Chana Masala or Chole is one-pot healthy protein-rich vegan and gluten free recipe cooked in a spicy, flavorful onion-tomato gravy along with few spices.
Equipment
Ingredients
Measuring cup used 1 cup = 250ml
- 1 cup dry chickpeas (chole/garbanzo beans) soaked overnight
- 2 tablespoon oil
- 1 teaspoon cumin (jeera) seeds
- 1 bay leaf (tej patta)
- 1 medium onion finely chopped
- 1 tablespoon ginger-garlic paste
- 1 green chilli finely chopped
- 2 large tomato (i made tomato puree about 1 cup)
- 1 teaspoon amchur powder (dry mango powder) or juice of half lemon
- 2 tablespoons cilantro (coriander leaves)
- 1 tablespoon dried kasuri methi (optional)
- 1.5 cups water
- salt to taste
Spices:
- 1 teaspoon coriander powder
- 1 tablespoon chana (chole masala )
- 1 teaspoon red chilli powder
- ¼ teaspoon turmeric powder
Instructions
Instant Pot Method
- Soak chole(Chickpeas) for at least 4+ hours or overnight.Drain water and keep aside.
- Press SAUTE mode on Instant Pot. Add oil in to the POT.Once oil is hot add cumin seeds ,bay leaf and let cumins splutter.
- Then add onions ,green chillies ,ginger garlic paste and saute until onions turn light brown for 3-4 minutes.
- Next add tomato puree and the spices like red chilli powder, turmeric powder, chole masala powder ,coriander powder and cook for 2 minutes.
- Lastly add soaked chickpeas ,salt and water.Stir well.
- Close the lid on the pot, and turn pressure valve to SEALING position.
- Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set timer to 30 minutes.
- Once the pot beeps ,do a NATURAL PRESSURE RELEASE(NPR).
- Remove lid away from you, add amchur powder, kasuri methi and garnish with cilantro.Mix well. Dont worry if the curry is too liquid consistency.Just turn on SAUTE mode again and boil the curry for 5 minutes or until you get desired consistency.
- Chana or Chole Masala is ready, serve with hot with Bathura ,pooris, chapatis, roti & parathas.
Stove Top Pressure Cooker Method:
- Take a Pressure cooker ,add oil in to it.Once oil is hot add cumin seeds ,bay leaf and let cumins splutter.
- Then add onions ,green chillies ,ginger garlic paste and saute until onions turn light brown for 3-4 minutes.
- Next add tomato puree and the spices like red chilli powder, turmeric powder, chole masala powder ,coriander powder and cook for 2 minutes.
- Lastly add soaked chickpeas ,salt and water.Stir well.
- Close the lid ,place a whistle and cook for 4-5 whistle on medium low flame.
- Switch off the flame and let the pressure from the cooker release naturally
- Open lid and add amchur powder, kasuri methi and garnish with cilantro.Mix well.Dont worry if the curry is too liquid consistency.Just turn on turn on the gas again and boil the curry until you get desired consistency.
- Chana or Chole Masala is ready, serve with hot with Bathura ,pooris, jeera rice ,chapatis, roti & parathas.
Notes
- If you want thicker gravy you can mash chickpeas a bit.
- If you do not have amchur (dry mango powder) then replace with 1 tablespoon of lime juice.
- You can use any Chole masala brand available in Indian grocery store or amazon.I always use Everest Chole Masala.
- I have prepared this dish in my electric pressure cooker, Instant Pot DUO60 6 QT
- 1 tablespoon Dry Pomegranate Seeds (Anardana) (optional)
- 3 tablespoon Coriander powder
- 1 tablespoon Cumin seeds (Jeera)
- 6 Green Cardamom
- 2 teaspoon Black pepper
- 10 teaspoon Cloves
- 3-4 pieces Cinnamon
- 1 teaspoon Red chilli powder
- 1 teaspoon Black salt (kala namak) .
Nutrition
Serving: 1cupCalories: 281kcalCarbohydrates: 29gProtein: 7.7gFat: 16gSodium: 240mgPotassium: 379mgFiber: 7.6gSugar: 6.9gVitamin A: 800IUVitamin C: 42.1mgCalcium: 58mgIron: 2.2mg
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Here is the Recipe Link for Jeera Rice (Cumin Rice) .I have used pressure cooker (Instant Pot) to make jeera rice.When i pack jeera rice for my kids box i just hand pick whole spices like cinnamon ,cardamom so that it doesnt come into mouth while eating.
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Instant Pot Jeera Rice (Indian Cumin Rice)
Instant Pot Jeera Rice (Cumin Rice) is an easy one pot flavorful rice dish made with perfectly cooked Basmati Rice flavored with jeera and whole spices.
Ingredients
Measuring cup used [1 cup = 250 ml]
Whole Spices
- 1 teaspoon cumin (jeera) Seeds
- 1 inch cinnamon
- 2-3 cloves
- 1 bay leaf
- 2 green cardamom
Other Ingredients
- 1-2 tablespoons oil or ghee
- 1 cup basmati rice rinsed
- 2 green chilies split lengthwise
- 1.5 cups water
- salt to taste
- 2 tablespoons coriander (cilantro)
Instructions
Instant Pot Method
- Firstly, Press Saute on Instant Pot. Add ghee or oil and once it's hot add Cumin/jeera seeds, bay leaf, cinnamon sticks, cardamom, and cloves. Saute for 30 secs (till aromatic).
- Then add green chillies. Saute for another 30 secs.
- Add Basmati Rice,water,salt and give a stir .
- Close the lid on the pot, and turn pressure valve to SEALING position.
- Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set timer to 5 minutes
- Do a Quick Pressure Release(QR) Manually.(Wait until silver button on lid drops).
- Remove lid away from you,garnish with fresh cilantro/coriander leaves.
- Jeera Rice is ready.
Indian Pressure Cooker Method
- Heat ghee in a pressure cooker on medium heat and once it's hot add Bay leaf,Cinnamon sticks, Cardamom, Cloves,Cumin/Jeera. Saute for 30 seconds(till aromatic)
- Then add green chillies. Saute for another 30 secs.
- Add Basmati Rice,water ,salt and stir well.
- Close the lid of the cooker ,Pressure cook it for 2 whistles on medium heat
- When it is cooled,fluff the rice.garnish with fresh cilantro/coriander leaves.
- Jeera Rice is ready
Stovetop Pot Method:
- To make jeera rice or pulao on a stovetop pot, follow the steps as above until adding water and then cook covered on a low heat until the water is absorbed and then turn off the heat. Allow it to rest for sometime and then open the lid and fluff the rice.
Notes
I have prepared this dish in my electric pressure cooker, Instant Pot DUO60 6 QT
- Tastes better with Ghee.Vegans can ignore Ghee(clarified butter) and use oil instead.
- If you want softer jeera rice, increase the water.Add 2 cups of water for 1 cup of rice
- For Indian pressure cooker recipe add Add 2 cups of water for 1 cup of basmati rice.
- You can also add sliced onions while Sauting, adds more flavour into Jeera Rice.
Tried this recipe?Share your photo and tag @indianveggiedelight or #indianveggiedelight
SNACK - Cucumber-Carrot Salad - I just mixed together grated carrot with some finely chopped cucumber and sprinkled some salt , pepper and lime juice.
SNACK - Kale Chips - I got these from Costco and are healthy variety of chips.
Prep Work For The Previous Evening
- Soak Chickpeas|Chole|Channa previous night.
Notes
- Packed in a stainless steel tiffin box called Lunchbots which is Eco-Friendly, Dishwasher Safe, BPA-Free and is easily available on Amazon .Do not use plastic lunch boxes to your kids, they are toxic.
- You can increase or decrease quantity based on your child's appetite.
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