Here are the Top 6 Tiffin Box Recipes For School which will give them nutrition punch!
SPROUTS POHA
Ingredients
- Brown pressed rice flakes- 2 tablespoon(30g)
- Oil – ½ teaspoon
- Mustard seeds- 1 teaspoon
- Curry leaves- 5-6
- Onion chopped- 1 small (20g)
- Moong (sprouted) – 10g
- Carrot (chopped) – 10g
- Green chillies seeded and slit- 1 no.
- Turmeric powder- ¼ teaspoon
- Salt- To taste
- Green peas boiled- ¼ cup (25g)
- Lemon juice- 1 teaspoon
- Fresh coriander- ½ tablespoon
Method
- Soak brown poha in water for 15-20 minutes. Drain.
- Heat oil in a pan, add mustard seeds, curry leaves, onions, green chillies and saute for a few seconds. Add turmeric powder and mix. Add soaked brown poha, salt and stir to mix.
- Cook for 2-3 minutes. Add all veggies, lemon juice and mix again.
- Garnish with coriander leaves, toss and serve hot.
| Nutritional information | Values |
| Energy (kcal) | 93.4 |
| Carbs (gms) | 14.7 |
| Proteins (gms) | 4.2 |
| Fats (gms) | 1.92 |
VEG TOMATO OMELETTE
Ingredients
- Besan flour (bengal gram flour)- 30 gms
- Tomato chopped- 2 tbsp
- Onion,chopped-1 tbsp
- Green chilly chopped- ½ tsp
- Low fat curds- 1 tsp
- Water as required
- Oil- ¼ tsp
- Salt as per taste
- Green coriander,chopped- 1 tbsp
- Red chili powder- ¼ tsp
- Hing- ¼ tsp
- Turmeric powder- ¼ tsp
- Cumin powder- ¼ tsp
Method
- Take a deep bowl add all above ingredients except oil. Add enough water and make a smooth batter (pouring consistency) without lumps. Keep it a side for 10 minutes.
- Heat a non stick pan sprinkle ¼ tsp oil & pour 2 tbsp batter & cook from both the sides till they are golden brown from both the sides.
- Serve it hot with green chutney.
| Nutritional information | Values |
| Energy (kcal) | 130.4 |
| Carbs (gms) | 20.4 |
| Proteins (gms) | 7.2 |
| Fats (gms) | 2.3 |
QUICK ROTI CHIVDA
Ingredients
- Oil- ½ tsp
- Last night roti- 1 no.
- Sprouts – 1 tbsp
- Cumin seeds (jeera)- ½ tsp
- Chopped onions- 1 small
- Chopped green chillies- ½ tsp
- Garlic (lehsun) paste- ½ tsp
- Lemon juice- ½ tsp
- Turmeric powder (haldi)- a pinch
- Salt to taste
- Finely chopped coriander (dhania)- 1 tbsp
Method
- Heat the oil in a broad non-stick pan and add the cumin seeds.
- When the seeds crackle, add the onions,sprouts and green chillies and sauté on a medium flame for 2 minutes.
- Add the garlic paste, lemon juice, turmeric powder and salt and sauté on a medium flame for 1 minute.
- Time to add roti pieces & coriander, mix well and cook on a medium flame for 4 minutes, while stirring occasionally.
- Serve immediately.
| Nutritional information | Values |
| Energy (kcal) | 121.7 |
| Carbs (gms) | 32 |
| Proteins (gms) | 7 |
| Fats (gms) | 1.15 |
CAULIFLOWER HUMMUS SANDWICH
Ingredients
- Cauliflower heads & blanched- 30 gms
- Oats powder- 1 tsp
- Salt & pepper powder as per taste
- Onion, thinly sliced- 10 gms
- Lemon juice- ½ tsp
- Garlic- ½ tsp
- Whole wheat bread/multigrain bread (toasted or untoasted)- 2 slices
- Avocado slices- 2 slices
- Carrots chopped- 15 gms
- Lettuce leaves- 2
Method
- Add roughly chopped blanched cauliflower, lemon juice, garlic,oats powder and salt to a food processor and pulse until smooth and creamy (can add little green chilly for flavor).
- Spread a spoonful of cauliflower hummus on one side of bread. Top one side of bread with onions, avocado slices,carrots and lettuce leaves place another slice of bread.
- Serve it immediately.
| Nutritional information | Values |
| Energy (kcal) | 210 |
| Carbs (gms) | 36.7 |
| Proteins (gms) | 7.6 |
| Fats (gms) | 4.3 |
CHICKEN SLAW SANDWICH
Ingredients
- Finely shredded cabbage- 10 gms
- Carrot, grated- 10 gms
- Onion, thinly sliced- 10 gms
- Greek yoghurt- 1 tbsp
- Lemon juice- ½ tsp
- Lettuce leave- 1 no
- Wholegrain bread/rye bread- 2 slices
- Shaved chicken cooked- 30 gms
Method
- Combine cabbage, carrot and onion in a large bowl. Add greek yoghurt, juice, and salt and pepper. Toss to combine.
- Arrange lettuce leaves over 2 slices of bread. Top with chicken, coleslaw & another slice of bread. Cut in half serve it.
| Nutritional information | Values |
| Energy (kcal) | 251 |
| Carbs (gms) | 36.3 |
| Proteins (gms) | 11.4 |
| Fats (gms) | 6.94 |
PEARL PULAV
Ingredients
- Cooked brown rice- 30 gms
- Boiled brown chana- 15 gms
- Oil- ½ tsp
- Salt as per taste
- Red chili powder-½ tsp
- Garam masala powder- ¼ tsp
- Tomato puree-1 tbsp
- Garlic,chopped-1/2 tsp
- Cumin seeds- ½ tsp
- Turmeric powder- ¼ tsp
- Pav bhaji masala- ¼ tsp
- Green coriander,chopped- 1 tbsp
- Lemon juice- ½ tsp
Method
- Heat oil in a nonstick kadhai add cumin seeds when it splutters add garlic & tomato puree sauté till the rawness is gone.
- Add all dried spice, splash little water so that spices doesn’t burn. Now throw in chana just mix well then cooked rice & salt cook for a minutes.
- Serve it hot garnish with green coriander & lemon juice.
| Nutritional information | Values |
| Energy (kcal) | 114.9 |
| Carbs (gms) | 16.4 |
| Proteins (gms) | 3.5 |
| Fats (gms) | 3.7 |