Here's a healthy and delicious portion control meal plate, with arhar dal with lasooni tadka, Rajasthani kande ki sabzi, methi raita, along with masale bhaat and phulka. A combination of healthy and lip smacking food, put together in the right portions on this plate is something that can be put together for a weekday lunch.
Dal as we know is a staple across the country. Dal is pressure cooked and an added tadka of garlic adds zinc to the dal.
The meal plate comprises of foods from all food groups, from carbohydrates to proteins, iron from the leafy vegetables, calcium from the dairy products, and lots of nutrition from the masale bhaat that is packed with vegetables.
Did you know Fenugreek are known to have a storehouse of minerals and are also known to be a rich source of vitamin C and K as well. A certain study suggest that fenugreek may be helpful to people with diabetes because they contain fiber and other chemicals that are thought to slow digestion and the body’s absorption of carbohydrates and sugar. Fenugreek is said to be an effective heartburn or acid reflux remedy because the mucilage in fenugreek seeds assists in soothing gastrointestinal inflammation, and coating the stomach and intestinal lining.
Below are the quantities we have used for a complete portion control meal. You can use these suggestions based on your dietary requirements.
Total Calories: 340 calories
- Arhar Dal - 1/2 katori
- Kande Ki Sabzi - 1/2 katori
- Methi Raita - 1/2 katori
- Masale Bhaat - 1/2 katori
- Phulka - 1 number
A simple dal, yet packed with flavours is this Arhar dal. The dal is pressure cooked and then given a tadka of cumin seeds, garlic and dry red chillies, that add flavour to the dal.
Try our other Dal recipes:
- Dal Banjara Recipe - Langar Wali Dal
- Awadhi Style Dal Masoor Musallam Recipe
- Lauki Chana Dal Recipe - Bottle Gourd Cooked In Lentil Curry
This crunchy onion sabzi seasoned with spices, is the best thing you can have along with dal. Thinly sliced onions, cooked until brown in ghee along with ginger and garlic, topped with our regular Indian masalas. This sabzi is made Rajasthani style, that is absolutely delicious.
Try our other sabzi recipes:
- Bihari Shakarkand Bhujiya Recipe
- Maharashtrian Tindora Sabzi With Peanuts Recipe
- Bharwa Besan Mirch Sabzi Recipe - Chillies Stuffed With Spiced Gram Flour
A super healthy raita of green fenugreek leaves, cooked along with garlic, cooled and dunked in creamy dahi. This raita can go along with parathas, pulaos and even in a meal like this one.
Try our other raita recipes:
A flavourful stir fry of vegetables combined with cooked rice in a spicy Maharashtrian goda masala.
The added crunch of coconut and cashew, give a lovely bite to this masala bhaat that is absolutely simple to make.
Try our other rice recipes:
- Avalakki Bisi Bele Bhat Recipe
- Maharashtrian Green Moong Bhat Recipe - Sprouted Green Moong Pulao
- Matta Rice Peas Pulao Recipe