A light, nutritious, and protein-rich meal perfect for school lunches
Ingredients
- Cooked rice – 1 cup (preferably cooled)
- Fresh yogurt (curd) – ½ cup
- Carrot – ½ small, grated
- Cucumber – ½ small, grated
- Green beans – 3–4, finely chopped (optional)
- Coriander leaves – 1 tbsp, chopped
- Ginger – ½ inch, grated
- Green chili – 1 small, finely chopped (optional)
- Curry leaves – 4–5 (optional)
- Mustard seeds – ½ tsp
- Oil – 1 tsp
- Salt – to taste
Preparation
- Wash and finely chop or grate carrots, cucumber, and beans.
- Heat oil in a small pan. Add mustard seeds and curry leaves. When the mustard seeds splutter, add ginger and green chili. Sauté for 30 seconds.
- In a bowl, combine the cooled rice and yogurt. Add salt to taste.
- Stir in the prepared vegetables and tempered spices. Mix well to distribute evenly.
- Sprinkle chopped coriander leaves on top. Serve slightly chilled or at room temperature in a lunchbox.
Benefits
- Protein & Calcium: Yogurt supports bone and muscle development.
- Satiety & Energy: Rice provides sustained energy and keeps kids full.
- Easy to Digest: Gentle on the stomach, ideal for school meals.
- Vitamins & Fiber: Vegetables enhance nutrition and support immunity.