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 #31 – Vegetable Quinoa Pulao & Yogurt + Roasted Makhana + Blueberries
Some kids school lunch box ideas to try…
- Drumstick Leaves Paratha + Aloo Gobi + Mixed Nuts
- Carrot Rice + Cucumber + Fruittellas
- Beetroot Rice + Yogurt + Dates and Nut Ladoo + Cherries
- Potato Spinach Pancakes + Sprouted Moong & Corn Salad+ Grapes
- Mayonnaise Veggie Pasta + Strawberries + Peanut Chikki
Here is what I packed for school lunch…
LUNCH – Vegetable Quinoa Pulao – Here the detailed Recipe Link
Vegetable Quinoa Pulao/Pilaf
A flavorful healthy one pot meal of pulao made with quinoa and fresh cut vegetables
Ingredients
Measuring cup used 1 cup = 250 ml
- 1 tablespoon oil or ghee
- 1 medium onion, finely chopped
- 2 green chillies
- 1 tablespoon ginger garlic paste
- 1 cup mixed veggies(carrot, beans, peas, sweet corn)
- 2 tablespoons mint (pudina) ,optional
- 1 cup quinoa ,rinsed
- ½ teaspoon turmeric powder
- 1 teaspoon garam masala
- salt to taste
- 1.25 cups water
- 1 tablespoon lime juice
- 2 tablespoon cilantro(coriander leaves)
Whole Spices:
- 1 teaspoon jeera (cumin) seeds
- 1 bay leaf
- 1 inch cinnamon
- 2 cardamom
- 2 cloves
Instructions
INSTANT POT METHOD:
- Press SAUTE on Instant Pot. Add oil or ghee and once it’s hot add all the whole spices.Saute for few seconds.
- Then add onions ,green chilli ,ginger garlic paste and saute for 2-3 minutes until onions turn soft and light brown in color – stir regularly.
- Add mixed vegetables ,mint (pudina) and cook for a minute.
- Then add rinsed quinoa, turmeric powder ,garam masala powder ,salt and water and mix everything well .Adjust seasoning at this stage.
- Close the lid on the pot.Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set timer to 2 minutes.
- After the Instant Pot beeps, Wait for Natural Pressure Release(NPR) .
- Remove lid away from you,Squeeze some lime juice and garnish with cilantro (coriander leaves).
- Instant Pot Vegetable Quinoa Pulao/pilaf is ready.Serve with Raita or plain yogurt.
INDIAN PRESSURE COOKER ON STOVETOP METHOD:
- Follow the process mentioned as above for stove top pressure cooker ,Close the lid place a whistle and cook for 1 whistle on medium flame.Turn off the gas.
- After pressure has released naturally ,Fluff up the quinoa gently. Squeeze some lime juice and garnish with cilantro (coriander leaves).
- Vegetable Quinoa Pulao is ready.Serve with Raita or plain yogurt.
TO COOK IN A VESSEL ON STOVETOP METHOD:
- Follow the process mentioned above until step 4 ie Add mixed vegetables ,mint and cook for a minute.
- Add 2 cups of water, rinsed quinoa ,turmeric powder ,garam masala ,salt and Mix well.Let everything come to a boil.Then reduce the flame to low and tightly cover the vessel with a lid. Cook on very low flame until all the water has evaporated.Stir occasionally.
- Then switch off the flame and let it rest covered for at least 10 minutes.Fluff up the quinoa gently. Squeeze some lime juice and garnish with cilantro (coriander leaves).
- Vegetable Quinoa Pulao is ready.Serve with Raita or plain yogurt.
Notes
- Soaking quinoa is not mandatory.In this recipe i dint soak the rice.But if you have time you can soak for 15-20 minutes and reduce water by ¼ cup.
- You can use any vegetables of your choice like capsicum(bell pepper),sweet corn.Frozen vegetables can be used.
- You can also do a Natural Pressure Release(NPR) ie wait for 10 minutes after the POT beeps and then open the lid or use Rice mode if you have more time to cook.
- You can increase or decrease spices accordingly.
- Vegans can skip ghee.
- I have prepared this dish in my electric pressure cooker, Instant Pot DUO60 6 QT
- At the end, You can also add fried cashews, adds a nice taste and texture to the pulao.
- I kept the spices mild, you can add more spices as per your preference.
Nutrition
Calories: 340kcalCarbohydrates: 48gProtein: 9gFat: 1gSodium: 39mgPotassium: 734mgFiber: 6gSugar: 6gIron: 0.6mg
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SNACK – Roasted Makhana - Recipe Below
Ingredients:
- 1 cup Makhana/lotus seeds/Fox Nut
- 1 tsp Ghee
- Salt to taste
- a pinch of Black pepper powder ,optional
Instructions:
- Heat ghee in a heavy bottom pan.
- Add makhana and salt.
- Add black pepper powder.
- Roast on low heat for 4-5 minutes till slightly browned and crispy.
- Cool and store in an airtight container.
SNACK – Blueberries – I always use organic berries and i wash them before packing to the lunch box.
Prep Work For The Previous Evening
- You can cut the vegetables in the night and refrigerate in airtight container.
- You can also prepare roasted makhana previous and store in an airtight container.It can be served as a snack for adults too.
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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