24+ Flavorful Indian Lunch Box Recipes You’ll Love to Pack

Packing a lunch box doesn’t have to be boring or repetitive.

If you’re looking to spice up your lunch with vibrant, flavorful, and nutritious meals, Indian cuisine is an excellent choice.

With its rich variety of spices, fresh ingredients, and diverse cooking techniques, Indian dishes offer an array of options that are perfect for a satisfying lunch on the go.

Whether you prefer vegetarian, vegan, or non-vegetarian options, there’s something for everyone in Indian lunch box recipes.

In this blog, we’ve curated a list of 24+ Indian lunch box recipes that are not only delicious but also easy to prepare.

From hearty dals and vegetable curries to aromatic rice dishes and crispy snacks, these recipes are perfect for anyone looking to enjoy a nutritious, flavorful meal during work or school.

Say goodbye to bland sandwiches and hello to exciting, diverse meals that will keep you fueled and satisfied throughout the day.

Let’s dive into the world of Indian lunch boxes!

24+ Flavorful Indian Lunch Box Recipes You’ll Love to Pack

Indian lunch box recipes are a delightful way to add variety to your midday meals while nourishing your body with wholesome ingredients. Whether you’re craving something comforting like Chole (Chickpea Curry) or looking for a quick and easy option like Rava Upma (Semolina Savory Porridge), there are countless choices that can cater to every taste.

These dishes are not only perfect for packing but also easy to customize to suit your preferences, dietary needs, and time constraints.

By incorporating these flavorful recipes into your weekly meal prep, you can ensure that your lunch is always exciting and packed with essential nutrients.

So, the next time you’re planning your lunch, why not try something new from our list of 24+ Indian lunch box recipes?

These dishes will undoubtedly transform your lunch box into a flavorful and satisfying experience that will leave you looking forward to every bite!

Vegetable Pulao

Vegetable Pulao is a fragrant rice dish cooked with a colorful medley of vegetables and aromatic Indian spices. It’s a favorite in Indian households because it’s quick to prepare, healthy, and delicious even when eaten at room temperature. This one-pot wonder is perfect for lunch boxes—light on the stomach yet filling, and it pairs well with yogurt, pickle, or raita.

Ingredients:

• 1 cup basmati rice
• 1.5 cups water
• 1/2 cup carrots (chopped)
• 1/2 cup green peas
• 1/2 cup green beans (chopped)
• 1 small onion (sliced)
• 1 bay leaf
• 1-inch cinnamon stick
• 2 cloves
• 1 green chili (slit)
• 1/2 tsp cumin seeds
• 1/2 tsp garam masala
• 1/2 tsp turmeric
• Salt to taste
• 2 tbsp oil or ghee

Instructions:

1. Wash and soak basmati rice for 20 minutes. Drain.
2. Heat oil in a pressure cooker or pot. Add cumin seeds, bay leaf, cinnamon, and cloves.
3. Sauté sliced onions and green chili until golden.
4. Add chopped vegetables and cook for 2-3 minutes.
5. Mix in turmeric, garam masala, and salt.
6. Add the soaked rice and water. Stir well.
7. Cook for 1 whistle on medium heat (if using pressure cooker), or cover and simmer for 15 minutes (if using a pot), until rice is fluffy and water is absorbed.
8. Let it rest for 5 minutes before opening. Fluff with a fork.

Vegetable Pulao is a lifesaver for busy mornings and a surefire way to get kids (and adults!) to eat their veggies. It’s easy to prep in advance and tastes just as good cold or reheated. A spoonful of pickle or a dollop of curd is all you need to complete this classic Indian lunch.

Aloo Paratha

Aloo Paratha, a beloved stuffed flatbread from North India, is the ultimate comfort food and a lunch box staple. Made by stuffing spiced mashed potatoes into whole wheat dough, it’s pan-fried until golden and crispy. These parathas are satisfying, nutritious, and hold up well in lunch boxes, making them a favorite for both kids and adults.

Ingredients (for 4 parathas):

• 1 cup whole wheat flour
• Water (as needed)
• Salt (to taste)
• 2 medium potatoes (boiled and mashed)
• 1/2 tsp cumin powder
• 1/2 tsp coriander powder
• 1/4 tsp garam masala
• 1 green chili (finely chopped, optional)
• 2 tbsp chopped coriander
• Ghee or oil for cooking

Instructions:

1. Knead the whole wheat flour with water and salt into a soft dough. Rest for 15 minutes.
2. In a bowl, mix mashed potatoes, cumin powder, coriander powder, garam masala, chili, and fresh coriander.
3. Divide dough and potato filling into 4 portions.
4. Roll a dough ball into a small circle, place a portion of the filling in the center, seal it, and roll it gently into a round paratha.
5. Heat a tawa or skillet. Cook the paratha on both sides with a bit of ghee/oil until golden brown.
6. Repeat for remaining dough and filling.

Aloo Parathas are hearty and portable, perfect for lunch boxes. They can be enjoyed plain or with a side of pickle, yogurt, or even ketchup. Whether you eat them warm or cold, their spicy, savory filling and crispy exterior are always a hit.

Chickpea Sundal (Chana Sundal)

Chickpea Sundal is a South Indian stir-fry made with boiled chickpeas, coconut, and a tempering of mustard seeds, curry leaves, and green chilies. It’s protein-packed, flavorful, and can be served warm or at room temperature, making it a nutritious lunch box option for both kids and adults. Sundal is light yet satisfying and great on its own or with a side of chapati or rice.

Ingredients:

• 1 cup dried chickpeas (or 2 cups canned)
• 2 tsp oil
• 1/2 tsp mustard seeds
• 1 dried red chili
• 1 green chili (slit)
• 1 sprig curry leaves
• 1 pinch asafoetida (hing)
• Salt to taste
• 1/4 cup grated coconut
• Fresh coriander for garnish
• Lemon juice (optional)

Instructions:

1. Soak dried chickpeas overnight and boil until soft, or rinse and drain canned chickpeas.
2. Heat oil in a pan, add mustard seeds. Once they splutter, add dried red chili, green chili, curry leaves, and hing.
3. Add the cooked chickpeas and salt. Sauté for 3-4 minutes.
4. Mix in grated coconut and cook for another 2 minutes.
5. Turn off the heat and garnish with coriander and lemon juice.

Chickpea Sundal is a powerhouse of nutrition and taste. It’s quick to prepare, high in plant-based protein, and doesn’t require any elaborate accompaniments. Whether packed as a standalone lunch or a side dish, it brings a fresh and spicy twist to the lunch box.

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Paneer Bhurji Roll

Paneer Bhurji Roll is a protein-packed, spicy and tangy wrap made with crumbled paneer (Indian cottage cheese) sautéed with onions, tomatoes, and spices, then wrapped in a soft roti or paratha. It’s a convenient way to enjoy a full meal on the go—perfect for lunch boxes. The combination of soft paneer filling and warm flatbread is both satisfying and mess-free to eat at school or work.

Ingredients:

• 1 cup paneer, crumbled
• 1 medium onion, chopped
• 1 tomato, chopped
• 1 green chili, chopped (optional)
• 1/2 tsp cumin seeds
• 1/4 tsp turmeric
• 1/2 tsp garam masala
• Salt to taste
• 1 tbsp oil
• 1 tbsp coriander leaves, chopped
• 2-3 cooked rotis or parathas

Instructions:

1. Heat oil in a pan, add cumin seeds and let them splutter.
2. Add chopped onions and green chili; sauté until golden.
3. Stir in tomatoes and cook until soft.
4. Add turmeric, garam masala, and salt. Mix well.
5. Add crumbled paneer and cook for 2-3 minutes until heated through.
6. Garnish with fresh coriander and let the mixture cool slightly.
7. Spoon the mixture into each roti/paratha and roll tightly like a wrap.
8. Wrap in foil or parchment for the lunch box.

Paneer Bhurji Rolls offer a delicious blend of textures and bold flavors in a tidy, portable form. They’re a great way to sneak in protein for growing kids or active adults, and they stay fresh for hours. Add a small dip or chutney on the side for an extra treat!

Lemon Rice

Lemon Rice is a zesty and aromatic South Indian dish made by mixing cooked rice with lemon juice, curry leaves, and mustard seed tempering. Its refreshing flavor and light texture make it a popular choice for lunch boxes, especially during hot weather. It’s a brilliant way to use leftover rice and needs just a few pantry ingredients.

Ingredients:

• 2 cups cooked rice (preferably cooled)
• Juice of 1 large lemon
• 1/2 tsp mustard seeds
• 1/2 tsp urad dal (optional)
• 1 green chili, slit
• 1 dried red chili
• 1 sprig curry leaves
• 1/4 tsp turmeric
• Salt to taste
• 2 tbsp oil
• A pinch of asafoetida (hing)
• Roasted peanuts (optional)

Instructions:

1. Heat oil in a pan. Add mustard seeds and let them pop.
2. Add urad dal, green chili, red chili, curry leaves, and hing. Sauté for a few seconds.
3. Add turmeric and salt. Turn off the heat.
4. Mix in the lemon juice.
5. Add cooked rice and gently mix to coat evenly with the seasoning.
6. Garnish with roasted peanuts if using. Cool slightly before packing.

Lemon Rice is bright, tangy, and incredibly easy to prepare. It stays flavorful for hours and doesn’t require refrigeration, making it ideal for travel and lunch boxes. Serve it with papad, pickle, or just on its own—it’s always a hit.

Mixed Vegetable Thepla

Thepla is a spiced Gujarati flatbread made with whole wheat flour and various spices. By adding finely chopped or grated vegetables like methi, carrots, or bottle gourd, you can transform this humble bread into a nutritious and flavorful lunch box option. These soft, flavorful flatbreads are long-lasting and pair well with yogurt or pickle, making them perfect for school or office meals.

Ingredients:

• 1 cup whole wheat flour
• 1/4 cup grated carrot or zucchini
• 2 tbsp chopped methi or spinach
• 1/2 tsp turmeric
• 1/2 tsp red chili powder
• 1/2 tsp cumin powder
• Salt to taste
• 1 tbsp yogurt
• Water (as needed)
• Oil for cooking

Instructions:

1. In a bowl, mix flour, vegetables, spices, salt, and yogurt. Knead into a soft dough using water as needed.
2. Divide into small balls and roll each into a thin flatbread.
3. Heat a tawa and cook each thepla on both sides, brushing lightly with oil until golden spots appear.
4. Let cool slightly before packing. Serve with pickle or plain yogurt.

Mixed Vegetable Theplas are an excellent way to sneak in veggies while keeping lunch exciting. They’re travel-friendly, stay soft for hours, and require no elaborate sides. Plus, they’re a smart way to use up odds and ends from the fridge.

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Tofu and Spinach Stir Fry

Tofu and Spinach Stir Fry is a simple, healthy, and protein-packed dish perfect for a lunch box. Tofu is sautéed with fresh spinach, garlic, and spices, creating a satisfying yet light meal. This recipe is an excellent vegetarian option and can be made in less than 30 minutes, making it ideal for busy mornings.

Ingredients:

• 200g firm tofu, cubed
• 2 cups fresh spinach, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric
• 1/2 tsp garam masala
• Salt to taste
• 1 tbsp olive oil or ghee
• 1/2 tsp chili flakes (optional)
• Fresh coriander for garnish

Instructions:

1. Heat oil in a pan and add cumin seeds. Let them splutter.
2. Add chopped onions and sauté until golden brown.
3. Add garlic and sauté for another minute.
4. Stir in turmeric, garam masala, and salt, and cook for 1-2 minutes.
5. Add cubed tofu and cook until lightly golden on all sides.
6. Toss in chopped spinach and cook until wilted, about 2-3 minutes.
7. Garnish with fresh coriander and chili flakes before packing.

Tofu and Spinach Stir Fry is a nutrient-dense and protein-rich meal that’s light yet filling. The flavor-packed spices and sautéed tofu make this dish satisfying even without any grains or carbs. It holds up well in a lunch box and pairs well with a side of chapati or brown rice.

Moong Dal Chilla

Moong Dal Chilla is a savory, protein-rich pancake made from ground moong dal (yellow lentils) and spices. This dish is not only filling but also incredibly nutritious. It’s light, easy to digest, and a fantastic option for lunch boxes, especially if you’re looking for a gluten-free, high-protein meal. Moong dal chillas can be served with chutney or yogurt for an added burst of flavor.

Ingredients:

• 1 cup moong dal (yellow lentils)
• 1/2 inch ginger, grated
• 1-2 green chilies, chopped
• 1/2 tsp cumin seeds
• 1/4 tsp turmeric powder
• Salt to taste
• 1/2 cup water
• 2 tbsp chopped coriander leaves
• 1 tbsp oil for cooking

Instructions:

1. Soak moong dal in water for 2-3 hours, then drain and grind into a smooth batter, adding a little water as needed.
2. Add ginger, green chilies, turmeric, salt, and chopped coriander to the batter and mix well.
3. Heat a non-stick tawa or skillet and brush lightly with oil.
4. Pour a ladleful of batter onto the skillet and spread it into a thin pancake.
5. Cook on medium heat for 2-3 minutes on each side until golden brown and crisp.
6. Repeat for the remaining batter, serving the chillas with chutney or yogurt.

Moong Dal Chilla is a wonderful alternative to regular pancakes, providing both flavor and nutrition. It’s a fantastic addition to your lunch box, offering a gluten-free and high-protein option that’s perfect for anyone looking for a healthier, fulfilling meal. These chillas also reheat well, making them ideal for meal prep.

Chana Masala

Chana Masala is a rich, flavorful curry made with chickpeas (chana) cooked in a spiced tomato gravy. It’s one of the most popular vegetarian dishes in Indian cuisine and can easily be packed for a lunch box. Chana Masala is filling and pairs beautifully with roti, rice, or even a simple bread roll. The dish is hearty, comforting, and full of protein, making it perfect for a midday meal.

Ingredients:

• 1 cup dried chickpeas (or 2 cups canned chickpeas)
• 1 large onion, finely chopped
• 2 tomatoes, pureed
• 2 cloves garlic, minced
• 1-inch ginger, minced
• 1 green chili, chopped
• 1/2 tsp cumin seeds
• 1 tsp coriander powder
• 1/2 tsp cumin powder
• 1/2 tsp turmeric
• 1 tsp garam masala
• Salt to taste
• 2 tbsp oil
• Fresh coriander for garnish

Instructions:

1. Soak dried chickpeas overnight and cook them until soft, or use canned chickpeas and rinse them well.
2. Heat oil in a pan and add cumin seeds. Let them splutter.
3. Add garlic, ginger, green chili, and onions. Sauté until onions are golden brown.
4. Stir in pureed tomatoes, coriander powder, cumin powder, turmeric, and salt. Cook until the oil separates from the masala.
5. Add the cooked chickpeas to the pan and mix well.
6. Add a little water if the gravy is too thick, and simmer for 10-15 minutes.
7. Stir in garam masala and garnish with fresh coriander before packing.

Chana Masala is a hearty and delicious curry that satisfies your taste buds while offering plenty of plant-based protein. It’s a flavorful, nutritious choice that keeps you full and energized through the afternoon. Pack it with a side of rice or roti, and you’ll have a complete, balanced meal ready to go.

These recipes are quick, easy, and perfect for a flavorful Indian lunch box. They provide the energy needed to get through a busy day while offering a healthy dose of nutrients. Would you like me to include nutritional information or meal prep tips for any of these?

Aloo Gobi (Potato and Cauliflower Curry)

Aloo Gobi is a comforting and wholesome curry made with potatoes and cauliflower, cooked in a fragrant mix of spices. It’s a simple yet satisfying dish that is both nutritious and flavorful. This dish is ideal for lunch boxes as it can be paired with roti, rice, or paratha, making it a versatile meal that is easy to enjoy on the go.

Ingredients:

• 2 medium potatoes, peeled and diced
• 1 medium cauliflower, broken into florets
• 1 onion, finely chopped
• 2 tomatoes, pureed
• 1-inch ginger, minced
• 2 cloves garlic, minced
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1/2 tsp cumin powder
• Salt to taste
• 2 tbsp oil
• Fresh coriander for garnish

Instructions:

1. Heat oil in a pan and add cumin seeds. Let them splutter.
2. Add chopped onions and sauté until golden brown.
3. Add ginger and garlic, and sauté for another minute.
4. Stir in pureed tomatoes, turmeric, coriander powder, cumin powder, and salt. Cook until the oil begins to separate from the masala.
5. Add diced potatoes and cauliflower florets to the pan, and stir to coat with the spices.
6. Add a little water, cover, and cook for about 15-20 minutes or until the vegetables are tender.
7. Garnish with fresh coriander and pack into your lunch box.

Aloo Gobi is a hearty and satisfying curry that’s not only nutritious but also easy to prepare. The potatoes and cauliflower blend beautifully with the spices, creating a simple yet flavorful dish that is perfect for any meal. This recipe is also versatile, as you can enjoy it with various types of bread or rice.

Cabbage Thoran (Cabbage Stir Fry)

Cabbage Thoran is a traditional South Indian dish made by stir-frying cabbage with mustard seeds, coconut, and spices. This dry dish is light yet flavorful, making it perfect for pairing with dal or roti. It’s an excellent option for a nutritious lunch box, packed with fiber and vitamins, and is quick and easy to prepare.

Ingredients:

• 2 cups shredded cabbage
• 1/4 cup grated fresh coconut
• 1 small onion, chopped
• 1-2 green chilies, chopped
• 1/2 tsp mustard seeds
• 1/4 tsp turmeric powder
• 1/2 tsp cumin powder
• Salt to taste
• 1 tbsp oil
• Fresh coriander for garnish

Instructions:

1. Heat oil in a pan and add mustard seeds. Let them splutter.
2. Add chopped onions and green chilies, and sauté until the onions become soft.
3. Stir in the turmeric and cumin powder and cook for a minute.
4. Add the shredded cabbage and salt. Stir well and cover. Cook for about 5-7 minutes, stirring occasionally, until the cabbage softens.
5. Add grated coconut and mix well. Cook for an additional 2-3 minutes.
6. Garnish with fresh coriander and pack into the lunch box.

Cabbage Thoran is a simple, healthy, and flavorful dish that’s perfect for a light lunch. The addition of grated coconut gives it a rich texture, while the spices provide a delightful kick. It pairs wonderfully with dal or rice, making it a nutritious and filling meal for the lunch box.

Vegetable Pulao

Vegetable Pulao is a one-pot rice dish that’s full of flavor and nutrients. Mixed vegetables like carrots, peas, and beans are sautéed with fragrant basmati rice and a blend of aromatic spices. It’s a comforting and filling meal that can be packed into lunch boxes for school or work. The light and flavorful nature of this pulao makes it an excellent option for a midday meal.

Ingredients:

• 1 cup basmati rice
• 1/2 cup mixed vegetables (peas, carrots, beans, etc.)
• 1 onion, sliced
• 1 bay leaf
• 1-2 cloves
• 1-inch cinnamon stick
• 2-3 green cardamom pods
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• Salt to taste
• 1 tbsp oil or ghee
• 2 cups water

Instructions:

1. Rinse the rice under cold water until the water runs clear. Set aside.
2. Heat oil or ghee in a pan and add cumin seeds. Let them splutter.
3. Add the bay leaf, cloves, cardamom, and cinnamon stick, and sauté for a few seconds.
4. Add sliced onions and sauté until golden brown.
5. Stir in mixed vegetables and turmeric powder. Cook for a few minutes until the vegetables are slightly tender.
6. Add the rinsed rice and salt, and stir to mix.
7. Add 2 cups of water and bring it to a boil. Reduce the heat, cover, and cook for about 15 minutes or until the rice is cooked and fluffy.
8. Let the rice sit covered for 5 minutes before fluffing it with a fork. Pack into your lunch box.

Vegetable Pulao is a nutritious and satisfying meal that’s easy to make and perfect for lunch boxes. It’s a great way to enjoy a balanced meal, with rice and vegetables combined in one dish. Pair it with a simple yogurt dip or pickle for added flavor and texture, and you’ve got a complete and delicious lunch ready to go.

These recipes bring diverse flavors from different regions of India, offering a balance of protein, fiber, and essential nutrients, while remaining simple to prepare and perfect for lunch boxes. Would you like any more variations or tips on making them quicker or easier for meal prep?

Masoor Dal (Red Lentil Curry)

Masoor Dal is a hearty, nutritious, and flavorful curry made with red lentils. It’s a protein-packed dish that is both quick to prepare and full of comforting flavors. This simple, one-pot recipe is perfect for packing into lunch boxes as it pairs well with both rice and roti, providing a wholesome meal for the day.

Ingredients:

• 1 cup red lentils (masoor dal)
• 1 onion, finely chopped
• 2 tomatoes, chopped
• 1-inch ginger, grated
• 2 cloves garlic, minced
• 1 green chili, chopped
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp coriander powder
• 1 tsp garam masala
• Salt to taste
• 2 tbsp oil or ghee
• Fresh coriander for garnish

Instructions:

1. Rinse the red lentils under cold water until the water runs clear. Set aside.
2. Heat oil or ghee in a pressure cooker or large pot and add cumin seeds. Let them splutter.
3. Add the chopped onions and sauté until they turn golden brown.
4. Add the ginger, garlic, and green chili, and sauté for another minute.
5. Stir in chopped tomatoes, turmeric, coriander powder, and salt. Cook until the tomatoes soften and the oil separates from the masala.
6. Add the lentils and 3 cups of water to the pot. Bring it to a boil and cook for 15-20 minutes (or 3-4 whistles in a pressure cooker) until the lentils are soft and the curry thickens.
7. Stir in garam masala and garnish with fresh coriander before packing into the lunch box.

Masoor Dal is a healthy and comforting dish that provides a great source of protein and fiber. The simplicity of the ingredients makes it an easy dish to prepare, while the rich flavors from the spices elevate the dish. It’s perfect for lunch boxes and can be paired with rice or chapati for a complete meal.

Paneer Tikka Wrap

Paneer Tikka Wrap is a flavorful and satisfying dish where chunks of marinated paneer (Indian cottage cheese) are grilled and wrapped in a soft roti, making it a perfect, portable lunch box meal. The tangy and spicy marinade combined with the crispy paneer provides an irresistible flavor, making it an ideal choice for a quick and delicious lunch.

Ingredients for the Paneer Marinade:

• 200g paneer, cut into cubes
• 2 tbsp yogurt
• 1 tbsp ginger-garlic paste
• 1 tbsp lemon juice
• 1 tsp red chili powder
• 1/2 tsp turmeric powder
• 1 tsp garam masala
• Salt to taste
• 1 tbsp oil

Ingredients for the Wrap:

• 2 whole wheat rotis or tortillas
• 1 onion, thinly sliced
• 1 bell pepper, thinly sliced
• 1 cucumber, thinly sliced
• 1-2 tbsp green chutney or tamarind chutney

Instructions:

1. In a bowl, combine yogurt, ginger-garlic paste, lemon juice, red chili powder, turmeric powder, garam masala, salt, and oil to make the marinade.
2. Add the paneer cubes to the marinade and coat them evenly. Let the paneer marinate for 30 minutes (or longer if you have time).
3. Preheat the grill or oven to medium heat. Grill the paneer for about 10-12 minutes or until the edges are slightly crispy.
4. Meanwhile, warm the rotis or tortillas.
5. Once the paneer is ready, place it on the roti, add sliced onions, bell peppers, cucumber, and a drizzle of green chutney or tamarind chutney.
6. Roll the roti tightly and pack it into your lunch box.

Paneer Tikka Wrap is a vibrant and satisfying dish that combines marinated paneer with fresh veggies, offering a delightful mix of textures and flavors. It’s perfect for lunch boxes as it’s easy to eat on the go while being packed with protein and veggies. The chutney adds an extra layer of flavor, making each bite delicious.

Vegetable Paratha

Vegetable Paratha is a wholesome and filling flatbread stuffed with a mix of vegetables and spices. It’s a perfect lunch box option as it’s hearty, easy to prepare, and can be enjoyed with yogurt or pickles. The stuffing is customizable to include your favorite vegetables, making it a versatile recipe that’s sure to please everyone.

Ingredients for the Dough:

• 1 1/2 cups whole wheat flour
• 1/2 tsp salt
• Water (as needed)
• 1 tbsp oil (optional)

Ingredients for the Filling:

• 1 cup mixed vegetables (carrots, peas, potatoes, spinach, etc.), grated or finely chopped
• 1 small onion, finely chopped
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 1/2 tsp garam masala
• Salt to taste
• 1 tbsp oil

Instructions:

1. In a large bowl, combine the whole wheat flour, salt, and oil. Gradually add water to make a smooth dough. Cover and set aside for 10-15 minutes.
2. Heat oil in a pan and add cumin seeds. Let them splutter.
3. Add the onions and sauté until golden brown.
4. Add the mixed vegetables and spices (coriander powder, garam masala, and salt). Stir well and cook for 5-7 minutes until the vegetables are soft. Remove from heat and let it cool.
5. Divide the dough into equal-sized balls. Roll each ball into a small circle, place a spoonful of the vegetable filling in the center, and seal the edges to form a pouch.
6. Roll the stuffed dough ball gently into a flat circle, being careful not to let the filling spill out.
7. Heat a tawa or skillet and cook the paratha with a little oil or ghee on both sides until golden brown and crispy.
8. Pack the paratha with some yogurt or pickle into your lunch box.

Vegetable Paratha is a fulfilling and nutritious meal packed with fiber and vitamins. The combination of whole wheat and veggies makes this dish hearty and healthy, while the spices add a burst of flavor. It’s an easy-to-pack meal that can be enjoyed with a side of yogurt or chutney for added taste.

These three recipes provide a mix of protein-rich, flavorful, and filling dishes that are perfect for a nutritious lunch box. They offer a variety of tastes and textures, from spicy grilled paneer wraps to wholesome vegetable parathas and comforting dal. Would you like any tips on packing these meals for travel or variations to suit different preferences?

Chole (Chickpea Curry)

Chole is a classic North Indian curry made with chickpeas, simmered in a flavorful tomato-based gravy with a mix of spices. This dish is rich in protein and fiber, making it a filling and satisfying option for lunch boxes. Pair it with rice, roti, or naan, and you have a nutritious meal that can be enjoyed at any time of the day.

Ingredients:

• 1 cup dried chickpeas (or 2 cups canned chickpeas)
• 1 onion, finely chopped
• 2 tomatoes, pureed
• 1-inch ginger, grated
• 2 cloves garlic, minced
• 1 green chili, chopped
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 1/2 tsp turmeric powder
• 1 tsp garam masala
• 1 tsp red chili powder
• Salt to taste
• 2 tbsp oil
• Fresh coriander for garnish

Instructions:

1. If using dried chickpeas, soak them overnight and cook them in a pressure cooker for 15-20 minutes until tender. If using canned chickpeas, rinse and drain them.
2. Heat oil in a pan and add cumin seeds. Let them splutter.
3. Add chopped onions and sauté until golden brown.
4. Stir in grated ginger, minced garlic, and chopped green chili, cooking for another minute.
5. Add pureed tomatoes, turmeric, coriander powder, red chili powder, and salt. Cook until the oil separates from the masala.
6. Add the cooked chickpeas and about 1-2 cups of water. Stir well and cook for 15-20 minutes to allow the flavors to meld together.
7. Stir in garam masala and garnish with fresh coriander.
8. Pack into your lunch box and pair with roti, naan, or rice.

Chole is a hearty and nutritious curry that is both satisfying and full of flavor. The chickpeas provide a great source of protein and fiber, while the aromatic spices create a rich, flavorful gravy. This dish is perfect for lunch boxes as it’s filling and can easily be enjoyed with rice or roti, making it a versatile meal for any occasion.

Vegetable Biryani

Vegetable Biryani is a flavorful and aromatic rice dish that combines mixed vegetables with fragrant basmati rice and a blend of spices. It’s a one-pot meal that is easy to make and perfect for lunch boxes. The vibrant colors and rich taste make it a treat for the senses, and it pairs wonderfully with yogurt or raita.

Ingredients:

• 1 cup basmati rice
• 1 cup mixed vegetables (carrots, peas, beans, potatoes, etc.)
• 1 onion, thinly sliced
• 1 tomato, chopped
• 2-3 green cardamom pods
• 1-inch cinnamon stick
• 2 cloves
• 1 bay leaf
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp garam masala
• Salt to taste
• 2 tbsp ghee or oil
• Fresh coriander for garnish
• 2 cups water

Instructions:

1. Rinse the basmati rice under cold water until the water runs clear, then set it aside.
2. Heat ghee or oil in a large pan and add cumin seeds, cardamom, cloves, bay leaf, and cinnamon stick. Let them splutter.
3. Add sliced onions and sauté until golden brown.
4. Add the chopped tomato, turmeric powder, garam masala, and salt. Cook for 5-7 minutes until the tomato softens.
5. Add the mixed vegetables and cook for another 5 minutes.
6. Stir in the rinsed rice and cook for a minute to combine the flavors.
7. Add 2 cups of water, bring it to a boil, then reduce the heat to low. Cover and cook for 15-20 minutes, or until the rice is cooked and the water is absorbed.
8. Garnish with fresh coriander and pack into your lunch box.

Vegetable Biryani is a flavorful and filling dish that brings together rice, vegetables, and aromatic spices in one pot. It’s not only delicious but also provides a balanced meal with carbs, protein, and vitamins. This dish is perfect for lunch boxes, as it’s easy to prepare and can be paired with a cooling raita or pickle for extra flavor.

Dosa with Sambar and Coconut Chutney

Dosa is a crispy, thin pancake made from fermented rice and urad dal (black lentils) batter. It is commonly served with sambar (a spicy lentil-based stew) and coconut chutney. This South Indian classic is a filling and delicious meal, perfect for lunch boxes. The combination of dosa, sambar, and chutney provides a well-rounded meal with protein, fiber, and healthy fats.

Ingredients for Dosa Batter:

• 1 cup rice
• 1/4 cup urad dal (black lentils)
• 1/4 tsp fenugreek seeds (optional)
• Water for soaking and grinding
• Salt to taste

Ingredients for Sambar:

• 1/2 cup toor dal (pigeon peas)
• 1 small carrot, chopped
• 1/2 cup green beans, chopped
• 1 tomato, chopped
• 1 onion, chopped
• 1-2 green chilies, slit
• 1 tsp mustard seeds
• 1/2 tsp turmeric powder
• 1 tsp sambar powder
• Salt to taste
• 2 tbsp oil
• Fresh coriander for garnish

Ingredients for Coconut Chutney:

• 1/2 cup grated coconut
• 1/4 cup roasted chana dal
• 1-2 green chilies
• 1/2 tsp mustard seeds
• A few curry leaves
• Salt to taste
• Water as needed

Instructions for Dosa Batter:

1. Soak the rice, urad dal, and fenugreek seeds in water for 4-6 hours. Drain and grind them into a smooth batter using a little water.
2. Add salt to the batter and let it ferment for 8-12 hours or overnight in a warm place.

Instructions for Sambar:

1. Cook the toor dal in a pressure cooker until soft.
2. In a pan, heat oil and add mustard seeds. Once they splutter, add chopped onions, green chilies, and tomatoes. Sauté until soft.
3. Add the chopped vegetables, turmeric, sambar powder, and salt. Add 2 cups of water and cook until the vegetables are tender.
4. Add the cooked dal and mix well. Let the sambar simmer for 10-15 minutes and garnish with fresh coriander.

Instructions for Coconut Chutney:

1. Grind grated coconut, roasted chana dal, and green chilies into a smooth paste, adding water as needed.
2. In a small pan, heat a little oil, add mustard seeds, curry leaves, and sauté for a minute. Pour this tempering over the chutney and mix.

Instructions for Dosa:

1. Heat a non-stick tawa or griddle. Pour a ladle of dosa batter and spread it into a thin circle.
2. Drizzle a little oil around the edges and cook until golden brown on both sides.
3. Repeat the process for the remaining batter.

Dosa with sambar and coconut chutney is a classic South Indian dish that is perfect for lunch boxes. The crispy dosa pairs wonderfully with the spicy, hearty sambar and the cool coconut chutney, creating a balanced meal that’s packed with flavor and nutrition. It’s a great way to enjoy traditional flavors while providing energy and protein for the day.

These three recipes offer a variety of options, from the hearty Chole curry to the aromatic Vegetable Biryani and the classic South Indian Dosa. They’re easy to prepare, full of nutrients, and perfect for lunch boxes. Would you like any additional tips or modifications for these dishes?

Aloo Gobi (Potato and Cauliflower Curry)

Aloo Gobi is a comforting North Indian curry made with potatoes and cauliflower, seasoned with a blend of traditional spices. This dish is both light and flavorful, making it a perfect choice for a healthy lunch box. It’s rich in vitamins, fiber, and antioxidants, and pairs well with chapati, rice, or even a simple paratha.

Ingredients:

• 2 medium potatoes, peeled and chopped
• 1 small cauliflower, cut into florets
• 1 onion, finely chopped
• 1 tomato, chopped
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1 tsp garam masala
• 1/2 tsp red chili powder
• Salt to taste
• Fresh coriander leaves for garnish
• 2 tbsp oil

Instructions:

1. Heat oil in a pan, and add cumin seeds. Let them splutter.
2. Add chopped onions and sauté until golden brown.
3. Stir in chopped tomatoes, turmeric powder, coriander powder, red chili powder, and salt. Cook for a few minutes until the tomatoes soften.
4. Add the chopped potatoes and cauliflower florets. Stir to coat the vegetables in the spice mixture.
5. Add 1/2 cup water, cover the pan, and cook on low heat for 15-20 minutes until the potatoes and cauliflower are tender.
6. Sprinkle garam masala over the curry and mix well.
7. Garnish with fresh coriander leaves and pack into your lunch box.

Aloo Gobi is a wonderful dish that brings together the earthy flavors of potatoes and cauliflower with aromatic spices. It’s a great choice for a vegetarian lunch that’s both filling and nutritious. The curry can be enjoyed with a variety of sides, such as rice or roti, making it a versatile and comforting option for your lunch box.

Masoor Dal (Red Lentil Curry)

Masoor Dal is a nutritious and flavorful lentil curry made with red lentils and seasoned with spices. This dish is rich in protein and fiber, making it an ideal choice for a wholesome and filling lunch. It’s also incredibly easy to prepare and can be paired with rice, roti, or paratha for a complete meal.

Ingredients:

• 1 cup red lentils (masoor dal)
• 1 onion, finely chopped
• 1 tomato, chopped
• 1-inch ginger, grated
• 2 cloves garlic, minced
• 1 green chili, chopped
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1 tsp garam masala
• Salt to taste
• Fresh coriander for garnish
• 2 tbsp oil
• 4 cups water

Instructions:

1. Rinse the red lentils under cold water until the water runs clear.
2. In a pot, heat oil and add cumin seeds. Let them splutter.
3. Add chopped onions, ginger, garlic, and green chili. Sauté until the onions become soft and translucent.
4. Stir in the chopped tomatoes, turmeric powder, coriander powder, and salt. Cook for 5-7 minutes until the tomatoes soften.
5. Add the rinsed lentils and 4 cups of water. Bring to a boil, then reduce the heat and let the lentils simmer for 20-25 minutes until they are soft and cooked through.
6. Sprinkle garam masala over the dal and mix well.
7. Garnish with fresh coriander and pack into your lunch box.

Masoor Dal is a comforting and protein-packed dish that is perfect for any lunch box. The red lentils provide an excellent source of plant-based protein, while the spices add warmth and flavor. This simple yet satisfying meal is great when paired with rice or bread, making it a well-rounded, wholesome lunch option.

Paneer Tikka

Paneer Tikka is a popular Indian appetizer made by marinating cubes of paneer (Indian cottage cheese) in a mixture of yogurt and spices, then grilling or baking them to perfection. It’s a healthy, flavorful, and protein-packed option for lunch boxes. Serve it with some fresh salad or chutney to make it even more enjoyable.

Ingredients:

• 250g paneer (cubed)
• 1/4 cup thick yogurt
• 1 tbsp ginger-garlic paste
• 1 tsp red chili powder
• 1/2 tsp turmeric powder
• 1 tsp garam masala
• 1 tbsp lemon juice
• 1 tbsp oil
• Salt to taste
• Fresh coriander and onion rings for garnish

Instructions:

1. In a bowl, whisk the yogurt with ginger-garlic paste, red chili powder, turmeric powder, garam masala, lemon juice, oil, and salt to make a smooth marinade.
2. Add the paneer cubes to the marinade and mix gently, ensuring the paneer is well-coated. Let it marinate for at least 30 minutes (or overnight for more flavor).
3. Preheat the oven to 200°C (400°F). Arrange the marinated paneer cubes on a baking tray lined with parchment paper.
4. Bake for 15-20 minutes, or until the paneer is golden and slightly charred. You can also grill them on a pan or skewers if preferred.
5. Garnish with fresh coriander and onion rings before packing into your lunch box.

Paneer Tikka is a delicious and protein-rich option for your lunch box. The marinated paneer is both flavorful and satisfying, and the baking process makes it a healthier alternative to deep frying. It’s perfect for those who want a vegetarian, yet filling, option. Pair it with a light salad or some mint chutney for a complete meal.

These three recipes—Aloo Gobi, Masoor Dal, and Paneer Tikka—offer a wide range of flavors and nutrition to add variety to your lunch box. They are packed with protein, fiber, and essential vitamins, ensuring a wholesome meal that will keep you energized throughout the day. Let me know if you’d like any more recipes!

Vegetable Pulao (Spiced Vegetable Rice)

Vegetable Pulao is a fragrant rice dish made with a variety of colorful vegetables and seasoned with aromatic spices. It’s a one-pot meal that’s quick to prepare and perfect for a lunch box. The addition of vegetables not only enhances the flavor but also boosts the nutritional value, making it a well-rounded meal when paired with a simple raita or curry.

Ingredients:

• 1 cup basmati rice, washed and soaked for 30 minutes
• 1 onion, thinly sliced
• 1 carrot, diced
• 1/2 cup peas
• 1 potato, diced
• 1/2 cup beans, chopped
• 1 green chili, slit
• 1-inch ginger, grated
• 2 cloves garlic, minced
• 1 tsp cumin seeds
• 1 bay leaf
• 2-3 cloves
• 1-inch cinnamon stick
• 1/4 tsp turmeric powder
• 1 tsp garam masala
• Salt to taste
• 2 tbsp oil or ghee
• 2 cups water

Instructions:

1. Heat oil or ghee in a pan. Add cumin seeds, bay leaf, cloves, and cinnamon stick. Let them splutter.
2. Add sliced onions and sauté until golden brown.
3. Add the grated ginger, minced garlic, and green chili, and sauté for a minute.
4. Stir in the diced vegetables (carrot, peas, potato, and beans) and cook for 5-7 minutes until slightly tender.
5. Add turmeric powder, garam masala, and salt. Mix well.
6. Add soaked rice and water to the pan. Stir gently and bring to a boil.
7. Reduce the heat to low, cover the pan, and cook for 15-20 minutes until the rice is cooked and the water is absorbed.
8. Fluff the rice with a fork and pack into your lunch box.

Vegetable Pulao is a comforting and nutritious dish that’s packed with veggies and aromatic spices. It’s a great way to enjoy a light, flavorful, and colorful meal that’s filling yet not too heavy. This dish pairs perfectly with yogurt or a raita for an extra boost of freshness and creaminess, making it a perfect addition to any lunch box.

Chole (Chickpea Curry)

Chole, or Chickpea Curry, is a hearty and flavorful North Indian dish made with chickpeas simmered in a spiced tomato-based gravy. It’s rich in protein and fiber, making it a perfect choice for a satisfying lunch. Serve it with rice, naan, or even a simple roti for a balanced and filling meal.

Ingredients:

• 1 cup dried chickpeas (soaked overnight) or 2 cups canned chickpeas
• 1 onion, finely chopped
• 2 tomatoes, pureed
• 2 green chilies, chopped
• 1-inch ginger, grated
• 3 cloves garlic, minced
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 1/2 tsp turmeric powder
• 1 tsp garam masala
• 1/2 tsp red chili powder
• 1/2 tsp amchur (dry mango powder)
• Salt to taste
• 2 tbsp oil
• Fresh coriander for garnish

Instructions:

1. In a pressure cooker, cook the soaked chickpeas with enough water and salt for 4-5 whistles until soft. Alternatively, use canned chickpeas and rinse them well.
2. In a pan, heat oil and add cumin seeds. Let them splutter.
3. Add chopped onions and sauté until golden brown.
4. Stir in grated ginger, minced garlic, and chopped green chilies. Sauté for a minute.
5. Add pureed tomatoes and cook until the oil separates from the gravy.
6. Add coriander powder, turmeric powder, red chili powder, and amchur. Stir well and cook for 3-4 minutes.
7. Add the cooked chickpeas and a little water if necessary to adjust the consistency. Let it simmer for 10-15 minutes.
8. Sprinkle garam masala over the curry, mix well, and garnish with fresh coriander.
9. Pack the chole in your lunch box with rice or roti.

Chole is a robust and flavorful curry that’s both hearty and nutritious. The chickpeas provide a great source of protein, while the spices give it a rich depth of flavor. Whether paired with rice or naan, it’s a comforting meal that’s perfect for a filling lunch. The dish can also be enjoyed with a side of pickles or a fresh salad for added zest.

Rava Upma (Semolina Savory Porridge)

Rava Upma is a South Indian dish made with semolina (rava) and a variety of vegetables, all cooked together with spices. It’s a light, savory meal that’s quick to prepare and perfect for a lunch box. Rava Upma is rich in fiber, vitamins, and minerals, and can be enjoyed on its own or with a side of chutney or yogurt.

Ingredients:

• 1 cup rava (semolina)
• 1/2 cup mixed vegetables (carrot, peas, beans, etc.)
• 1 onion, finely chopped
• 1-2 green chilies, chopped
• 1-inch ginger, grated
• 1 tsp mustard seeds
• 1 tsp urad dal (split black gram)
• 1 tsp chana dal (split chickpeas)
• 1/4 tsp turmeric powder
• Salt to taste
• 2 tbsp oil or ghee
• 2 cups water
• Fresh coriander for garnish

Instructions:

1. Dry roast the semolina (rava) in a pan on medium heat until it turns light golden. Set aside.
2. In the same pan, heat oil or ghee and add mustard seeds, urad dal, and chana dal. Let them splutter.
3. Add chopped onions, green chilies, and grated ginger. Sauté until the onions turn translucent.
4. Add the mixed vegetables and cook for 5-7 minutes until they soften.
5. Add turmeric powder and salt. Stir well.
6. Gradually add water and bring it to a boil.
7. Slowly add the roasted rava, stirring constantly to prevent lumps. Cook for 5-7 minutes until the water is absorbed and the semolina is cooked.
8. Garnish with fresh coriander and pack into your lunch box.

Rava Upma is a simple and satisfying dish that can be made in no time. The combination of semolina and vegetables makes it a filling yet light option for a lunch box. It’s a versatile dish, allowing you to add any vegetables you prefer, and pairs wonderfully with chutney or yogurt for extra flavor.

These three recipes—Vegetable Pulao, Chole, and Rava Upma—offer a diverse selection of flavors and textures, making them perfect additions to your lunch box. They are packed with nutrients, easy to prepare, and ideal for keeping you full and energized throughout the day.