Healthy Lunch Recipes
by Qua Nutrition
Indian staples at lunch are rice and wheat depending on your preference. Dishes
that are well balanced and complete are easy to eat and digest. Here are a few recipes
that are nutritious, filling, healthy, and easy to prepare. A review on age old
recipes with few ideas to make it more wholesome with a twist.
1. Vegetable and Egg Brown Rice
- Brown Rice (cooked) – 150 g
- Corn – 50 g
- Peas – 50 g
- Ginger garlic paste – 1 tsp
- Assorted cut Vegetables – 100 g (Can include cauliflower, sprouts, mushrooms, spinach,
carrots, beans, boiled beans etc)
- Olive Oil – 1 tbsp
- Egg – 1 / 2
- Sauces, Tomato puree, pickle as seasoning – 1 tsp
- Seasoning as per taste – Salt, spices
- Heat one tablespoon oil in a large pan over medium heat. Add ginger garlic paste
and stir fry for one minute. Crack the egg/s directly onto the pan and gently stir
till partially cooked.
- Add the cooked brown rice and stir fry for a few minutes. The egg/s should coat
- Add the corn, peas, assorted cut veggies and stir fry for another 1-2 minutes.
- Add any sauce or special seasoning to bring out the chef in you.
- Remove from heat, stir in any additional add-ins (parsley or basil) and seasoning
Note: Brown rice takes longer to cook; a soaking of minimum 45 min-1
hour is required. For long-grain brown rice, use 1 1/4 cups water to 1 cup rice.
For short-grain, use 1 1/2 cups water. Bring rice and water (add a teaspoon of salt
to it) to boil and simmer it for 30-45 minutes.
The health benefits of eating brown rice with vegetables is numerous. It controls
vitamins and mineral deficiencies, repairs tissue damage due to free radical oxidation
and improves digestion. It is healthy food and it can be a part of a diet plan to
- Brown rice is a more nutritious alternative to white rice or noodles. The high percentage
of fibre and lecithin content present in brown rice takes time to break down, thus
does not cause a spike in blood glucose levels. This further helps with weight loss.
- Eggs are natural fat burners as they are rich in protein and they help in building
muscle. It also contains lutein and zeaxanthin, two antioxidants found in the yolks,
which helps to protect the eyes from light and free radicals.
- An ideal receipe to use a bit of everything and make a tasty, wholesome meal. A
good take away option for travel and office. Great with pickle and curd to enchance
2. Egg & Quinoa Salad
- Quinoa (cooked) – 100 g
- Tomatoes – 2 medium
- Cucumber – 1 medium
- Spinach (Shredded) – 100 g
- Avocado – 1 medium
- Coriander Leaves – 2 tbsps
- Boiled Egg – 1
- Olive Oil – 2 tbsps
- Lemon Juice – 1 tsp
- Seasoning as per taste – Salt, spice
- Lemon Juice – ½ Cup
- Mustard Paste – 2 tsps
- Olive Oil – 2 tbsps
- Combine Quinoa with oil & season with salt and spices.
- In a bowl combine cucumber with tomato & keep it aside.
- In another bowl toss chopped avocado with coriander leaves & lemon juice.
- Finally in a salad serving bowl, spread spinach at the bottom. Top it with a layer
of quinoa, then tomato mixture and avocado mixture.
- Sprinkle with dressing as per taste and then top it with boiled eggs cut into halves.
This quinoa salad is a healthy eater's dream: flavourful, full of protein and veggies
and can be a perfect add on for your balanced diet lunch option.
- Quinoa contains more vitamins, nutrients, and antioxidants than any other grain.
Its protein balance is similar to milk and has more protein compared to rice, millet
or wheat. So it can be a part of high protein diet.
- Veggies like tomato, cucumber, spinach have low calories which help in fat burning
and can be a part of a diet to reduce weight.
- Avocadoes are packed with MUFA (Monounsaturated Fatty Acids) which help reduce blood
cholesterol and triglyceride levels.
- Eggs are a quality source of lean protein & contain only 70 - 80 calories. Lean
proteins are a vital component to weight management, when accompanied by fresh vegetables
and whole grains. Eggs also help build muscle strength and prevent muscle loss.
3. Sweet Potato Salad
- Sweet potato (boiled and peeled): 2 nos
- Apple (diced): 1 nos
- Cucumber (diced):1 nos
- Tomatoes (diced): 1 nos medium
- Mint leaves for garnish
- Seasoning as per taste – Salt, pepper, etc
- Mint: 1/2 cup
- Coriander: 1/4 cup
- Lemon juice: 2 tbsp
- Honey: 2 tsp
- Green chilli (chopped): 1
- Cumin powder: 1/4 tsp
- Olive oil: 1 tsp
- Put all the dressing ingredients into the blender and make a paste.
- In a bowl put the dressing and all other ingredients and except mint leaves and
mix it well. Garnish it with mint leaves.
- Season with salt & pepper.
Fresh with a sweet sour combo, hits the right taste buds. Small in size but a hearty
- Sweet potato is good source of B carotene, a precursor of vitamin A which is good
for the eyes and acts as an immunity booster. They are also a good source of vitamin
C, manganese, copper, pantothenic acid, vitamin B6, potassium, dietary fibre, niacin,
vitamin B1, vitamin B2, and phosphorus.
- Apples are a source of fibre and rich in antioxidants. It helps in preventing stroke,
maintains lipid profile and helps in weight loss.
4. Vegetable Roll
- Cucumber – 1 medium, cut lengthwise
- Tomato – 1/2 finely cut
- Sprouts – handfu
- Bell peppers (Red, yellow & green) – 1/2 Cup
- Onion – 1/2 finely cut
- Carrot – 1 small grated
- Lettuce leaves/Salad leaves- 2
- Mint Leaves – 1 tbsp, crushed
- Hummus or Cutney or Tomato Sauce or pickle – 2 tsp
- Whole Wheat Wrap Chappati– 1 no. (Gluten Free Chappati for Gluten sensitive)
- Olive Oil – 1 tsp
- Salt & ground Black pepper and seasoning (chaat masala, chilli flakes) – to taste
- Optional add – Boiled eggs, Tofu, Paneer, Boiled/grilled chicken or fish
- Spread hummus/cutney/sauce over warm whole wheat chapatti. Line lettuce leaves/
salad leaved over it.
- Top with vegitables cucumber slices, tomatoes, onions, sprouts, bell peppers, carrots,
onions, and optional adds .
- Dress with mint, seasoning to enchance taste.
- Roll wrap bread, toast on pan and cut in half on a diagonal. Serve with dip or eat
Wraps are options that you can pack and carry with you for lunch. By choosing your
ingredients carefully and varying your choices, you can use lunch wraps to help
you lose weight and prevent boredom in your diet. They can be a part of your list
of healthy diet foods that you can have.
- Eating more vegetables can help you lose weight because they are low in calories
and high in fibre, according to the Centres for Disease Control and Prevention.
- One of the healthier options for dips/spread is hummus ( made of white boiled /
steamed channa) . It provides you with protein and a number of essential vitamin
and minerals, and while it can be high in fat, it is mostly heart-healthy unsaturated
- Combining it with Protiens in the optional, the variability that it provides can
be perfect option for all options