Best Meal Plan for Healthy Balanced Meal Prep

Ingredients

• 1 cup Toor Dal (Rinsed and soaked for 20-30 minutes)
• 2 cups Mixed Vegetables (Carrot, beans, drumstick, pumpkin, chopped bite‑size)
• 2 tablespoons Tamarind Pulp (Soaked in warm water, juice extracted)
• 2 tablespoons Sambar Powder (Homemade blend of coriander, cumin, fenugreek, mustard seeds, dry red chilies, pepper, etc.)
• 0.5 teaspoon Turmeric Powder
• to taste Salt
• 1 tablespoon Vegetable Oil (Can use coconut oil for authentic flavor)
• 1 teaspoon Mustard Seeds
• 10 Curry Leaves (Fresh)
• 2 Dried Red Chilies (Whole)
• a pinch Asafoetida (Hing)
• 1 tablespoon Lemon Juice (Added at the end for iron absorption)
• 4 cups Water

Instructions

1. Soak the Dal

   Rinse the toor dal under running water and soak it in enough water for 20‑30 minutes.

   Time: PT5M

2. Prepare Vegetables

   Wash all vegetables thoroughly. Peel if needed and cut into bite‑size pieces.

   Time: PT10M

3. Make Homemade Sambar Powder (Optional)

   Dry‑roast coriander seeds, cumin seeds, fenugreek seeds, mustard seeds, dry red chilies, and peppercorns for 3‑4 minutes until fragrant. Cool and grind to a fine powder.

   Time: PT5M

4. Cook the Dal

   Add the soaked dal, 3 cups water, turmeric, and a pinch of salt to the pressure cooker. Close the lid and cook on high pressure for 8 whistles (about 15 minutes).

   Time: PT15M

   Temperature: High pressure

5. Steam the Vegetables

   Place the chopped vegetables in a steamer basket over boiling water. Cover and steam for 8‑10 minutes until just tender.

   Time: PT10M

   Temperature: 100°C

6. Combine Dal, Veggies, and Flavors

   In a large pot, combine the cooked dal, steamed vegetables, tamarind juice, sambar powder, and remaining water. Bring to a boil, then simmer for 15 minutes, stirring occasionally.

   Time: PT15M

   Temperature: Medium heat

7. Temper the Sambar

   Heat oil in a small pan. Add mustard seeds; when they pop, add curry leaves, dried red chilies, and a pinch of asafoetida. Fry for 10 seconds, then pour the tempering over the simmering sambar. Stir in lemon juice.

   Time: PT5M

   Temperature: Medium heat

8. Serve

   Serve hot with idli, dosa, rice, or as a hearty soup.

   Time: PT0M

Nutrition Facts

Calories

180

Protein

8 g

Carbohydrates

30 g

Fat

4 g

Fiber

6 g