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
- 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 chili powder
- ¼ teaspoon turmeric powder
Instructions
Instant Pot Method
- Soak Chole (chickpeas) for at least 4+ hours or overnight. Then, drain water and keep it aside.
- Press SAUTE on Instant Pot. Heat oil, add cumin seeds, bay leaf, and let cumins splutter.
- Then add onions, green chilies, ginger-garlic paste, and saute until onions turn light brown for 3-4 minutes.
- Next, add tomato puree and the spices like red chili 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 the pressure valve to the SEALING position. Select the PRESSURE COOK/MANUAL (High Pressure) setting and set the cooking time to 30 minutes.
- Once the pot beeps, do a NATURAL PRESSURE RELEASE (NPR).
- Remove lid away from you, add amchur powder (dry mango powder), Kasuri methi (dried fenugreek leaves) and garnish with cilantro. Mix well.Note: Don't worry if the curry is a too liquid consistency. Turn on SAUTE mode again and boil the curry for 5 minutes or until you get the desired consistency.
- Chole Masala is ready, serve hot with bathura, pooris, chapatis, roti & parathas.
Stovetop Pressure Cooker Method:
- Follow the same steps as above. Cook for 5-6 whistles on the medium-high flame in the stovetop pressure cooker.
Stovetop Pot Method
- Pressure cook the soaked chickpeas (garbanzo beans) with 3 cups of water and a little salt in the traditional stovetop pressure cooker (or Instant Pot).Instant Pot: Pressure cook on Manual (High Pressure) for 30 minutes with natural pressure release.Stovetop Pressure Cooker: Pressure cook on high heat for 5-6 whistles, followed by natural pressure release.Note: The cooked chickpeas/chana should be soft and easily mashed when pressed between the finger and thumb. Set aside.
- Heat oil in a large pot (or dutch oven). Add cumin seeds, and bay leaf, and let cumins splutter.
- Then add onions and saute for 3-4 minutes or until onions turn light brown.
- Add green chilies, and minced ginger garlic and saute till the raw smell of the ginger-garlic goes away.
- Then add 1 cup of pureed tomatoes (or finely chopped tomatoes). Cook for 2-3 minutes, or till the mixture thickens.
- Add spices like red chili powder, turmeric powder, coriander powder, chana masala, and salt. Mix well. Cook the masala until the oil oozes out from the sides.
- Lastly, add the cooked chickpeas, along with the stalk (or 1 cup of water). Stir well.
- Bring the mixture to a boil and then lower the heat, cover and simmer for 10-15 minutes.
- Mash a few chickpeas with the back of the ladle or spoon. This makes the curry thick and creamy.
- Add amchur powder, crush some kasuri methi between your palms, and add to the gravy. Mix well. Don't worry if the curry is a too liquid consistency. The curry will thicken as it cools down.
- Garnish with coriander leaves. Serve hot with bathura, pooris, jeera rice, chapatis, roti & parathas.
Video
Notes
Tips & Variations
- Canned Chickpeas: "Pressure Cook/Manual" on High for 5 minutes in Instant Pot or 2 whistles if using a stovetop Indian pressure cooker for cooking Chana masala with canned or cooked chickpeas. Adjust water appropriately, as it takes less water to cook canned chickpeas.
- Canned tomatoes: Canned tomatoes can also be used to replace fresh tomatoes. Use 1 cup of canned tomatoes to replace fresh tomatoes.
- Thick Consistency: If you want a thicker gravy, you can mash chickpeas a bit after pressure cooking cycle.
- Tanginess: If you do not have amchur (dry mango powder), then replace it with 1 tablespoon of lime juice for this chole masala recipe.
- Chana Masala Spice Powder: You can use any Chana/Chole masala brand available in Indian grocery stores or on amazon. I reccomend Everest Chole Masala brand.
- Baking Soda: Some people also add baking soda/sodium bicarbonate (I generally don't do this) while pressure cooking to fasten the cooking time and get softer chickpeas.
- 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 chili 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 a pressure cooker (Instant Pot) to make jeera rice. When I pack jeera rice for my kids box I just handpick whole spices like cinnamon, and cardamom so that it doesn't come into my 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
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
- 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 chilies. Saute for another 30 secs.
- Add Basmati Rice, water, salt, and give a stir.
- Close the Instant Pot with pressure valve to Sealing. Cook on High Pressure for 5 minutes.
- Once the pot beeps, Do a Quick Pressure Release (QR) Manually.
- Lastly, remove the 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 chilies. 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 rice is cooled, fluff the rice with a fork. Garnish with fresh coriander leaves.
- Jeera Rice is ready
Stovetop Pot Method:
- To make jeera rice recipe 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 some time 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
Tips to Make the Perfect Jeera Rice
- Basmati Rice: Use good quality basmati rice for making the fragrant Jeera Rice. However, you can use any premium-quality rice.
- Rinsing the Rice: Rinse Always rinse the uncooked basmati rice before you cook it. This helps to remove excess starch, make it less sticky, and prevent it from clumping together.
- Water-Rice Ratio: To make non-sticky, fluffy cumin rice adjust the water correctly, depending on the quality and type of rice used. I have used basmati rice in this recipe.
- Vegan: Use ghee (clarified butter) to get the best flavors in Jeera Rice. To make vegan jeera rice, use either olive oil or any cooking oil.
- 'Rice' Setting: You can follow the same instructions and Press the Rice button instead of Pressure Cook/Manual mode. It will default to 12 minutes at LOW pressure. The results are pretty much the same.
- Vegetable Jeera Pulao: Add 1 cup of mixed fresh/frozen vegetables (like carrot, green beans, and peas) to this recipe to make a Vegetable Pulao/Pilaf. You can also garnish it with some roasted nuts.
Nutrition
Calories: 424kcalCarbohydrates: 79gProtein: 7gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 1gSodium: 166mgPotassium: 153mgFiber: 4gSugar: 2gVitamin A: 45IUVitamin C: 6mgCalcium: 55mgIron: 2mg
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 a healthy variety of chips.
Prep Work For The Previous Evening
- Soak Chickpeas/CholeChanna 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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