Healthy Lunch Box: 

Packet Paratha ,Moong Sprout Salad And Grilled Vegetables

Healthy lunch box with packet paratha, mung sprout salad and grilled vegetables.

Packet Paratha:

Ingredients For Filling:

• Sweet potato (peeled and finely chopped) 1 medium size

• Green peas 1/2 cup

• Red radish (washed and finely chopped) 1/2 cup

• Onion (finely chopped)1/2 cup

• Green chili (finely chopped) 4 to 6

• Black pepper powder 1/2 teaspoon

• Crushed coriander seeds 1/2 teaspoon

• Ginger (crushed) 1/2 teaspoon

• Amchur powder 1/2 teaspoon

• Red chili powder 1/2 teaspoon

• Coriander leaves 1/2 cup

• Salt to taste

• Olive oil 1 tablespoon

Ingredients For dough:

• • Wheat flour 1 1/2 cup

  • Cooking oil 1 tablespoon

  • Water as required to knead the dough

  • Salt to taste.

Ingredients for flour-water paste:

• All purpose flour  1 teaspoon

• Water 2 teaspoon

Procedure For Filling:

• • 1. Knead the dough by mixing flour oil salt and water, and allow it to rest .

    2. Add  oil in heated frying pan ,then add  finely chopped onion green chili,black pepper powder,coriander seeds,and crushed ginger saute for few minutes.

    3. Then add red chili powder ,amchur powder,salt to taste give it a mix .

    4. Add all the vegetables (sweet potato,red radish and green peas) mix well, and cook covered on low flame until all the vegetables are done.

Procedure Making Packet Paratha:

• • 1.  To make flour-water paste combine the all purpose  flour and 1 tbsp of water in a bowl and mix well. Keep aside.

    2. Divide the stuffing into 6 equal portions and keep aside.

    3. Divide the dough into 6 equal portions.

    4. Roll each portion of the dough into  circle, using a little whole wheat flour for rolling.

    5. Cook each roti lightly on both the sides on a hot tava (griddle) and keep aside.

    6. Place a roti on a clean, dry surface and place a portion of the stuffing  in the center.

    7. Fold the upper half of the roti over the stuffing.

    8. Apply a little plain flour-water paste on the edges of the lower half of the roti and fold it over the stuffing to overlap it.

    9. Seal both the edges using a little plain flour-water paste to form a packet.

    10. Heat a non-stick tava (griddle) grease it with oil, cook the paratha, using a little more oil till all the sides are cooked and turn golden brown in color.

    11. Repeat steps 6 to 10 to make 5 more parathas.

    12. Serve immediately with green chutney and tomato ketchup.

    13. Enjoy!!!

Moong Sprout salad:

Ingredients:

• • • Moong sprouts 2 cups

    • Onion (finely chopped) 1/2 cup

    • Green chili (finely Chopped) 4 to 6

    • Tomato (finely chopped)  1/2 cup

    • Green capsicum (finely chopped) 1/2 cup

    • Yellow capsicum (finely chopped) 1/2 cup

    • Olive oil 1 tablespoon

    • Black pepper powder 1 teaspoon

    • Salt to taste

Procedure:

• • 1. Add olive oil to large frying pan then all the ingredients mix well.

    2. Saute on high flame for 5 minutes.

    3. Don’t over cook moong sprout and all the vegetables should be crunchy while eating.

    4. Serve hot by garnishing with some lemon juice and fresh coriander leaves.

    5. Enjoy!!!

Grilled Vegetables:

Ingredients:

• • • • Red capsicum chopped 1/2 cup

      • Carrot chopped 1/2 cup

      • Broccoli 5 to 6 florets

      • Yellow capsicum chopped 1/2 cup

      • Green capsicum chopped 1/2 cup

      • Black pepper powder 2 teaspoon

      • Olive oil 1 tablespoon

      • Salt to taste

Procedure:

• 1. In a large mixing bowl add all vegetables, then add salt pepper powder and olive oil mix well and set aside for 15 minutes.

  2. Heat the grilling pan add all the seasoned vegetables and toss them on high flame until they are grilled and smoky .

  3. Serve hot.

  4. Enjoy!!