Protein rich South Indian lunch

BM #116 : Week 5, Day 3
Theme : Fruit platter

The thali here is not a planned thali. I was making lunch and was planning to cook quinoa for me. It was only when the meal was coming together that I realized it was a protein rich meal. Not every single item is protein rich, but most of it. Our usual lunches will have only one source of lentils or beans. We don’t make dal based sambar and then serve it with dry beans based Sundal. But I made an exception here since I had some leftover chickpeas and boiled eggs I wanted to finish off. Sometimes it’s the leftovers that craft the lunch at my place 😁.

We have started stocking up frozen vadas from Indian store. It’s a quick solution when you crave for a snack or when you don’t want to prepare a side dish for lunch. I thaw it in microwave and then cook for a few minutes in the dosa pan. That seems to work for me. The best part is I can serve a single vada instead of making an entire batch. So I decided to add the vada also to the thali, which my family loved.

Read on for the recipes and more pictures.

The thali has

  1. Quinoa
  2. Carrot and tomato sambar
  3. Chickpeas Sundal
  4. Sautéed Okra
  5. Masala eggs
  6. Yogurt
  7. Mango pickle (readymade)
  8. Potato chips (readymade)
  9. Urad dal vada (readymade)

Chickpea Sundal

  • Heat 1 teaspoon oil in a pan. Add one teaspoon of mustard seeds. Once it pops, add salt as needed, a teaspoon of chili powder, 1/2 teaspoon turmeric powder and 1.5 cups of cooked chickpeas. Mix carefully.
  • Let it cook for 3-4 minutes until flavors mingle well and chickpeas are heated through.
  • Now add 2-3 tablespoons of shredded coconut. Start with 2 and then add the third spoon if you want to. Taste test and adjust seasonings if needed. Remove from heat and serve with rice and sambar.

Sautéed okra

  • Heat 1 tablespoon of oil in a pan. Add 1 teaspoon mustard seeds. Once it pops, add 3 cups of cleaned and sliced okra. Add salt as needed and 1 teaspoon of chili powder. Carefully mix.
  • Heat this on low to medium heat, stirring in between carefully a couple of times, until the okra is done. I don’t stir too many times to avoid breaking of okra. The sliminess reduces as the okra is cooked. Remove from heat and serve as a side dish.

Masala eggs:

  • Heat 1/2 teaspoon oil in a pan. Add salt, pepper and a pinch of turmeric powder. Add 1/4 teaspoon sambar powder to the oil. Mix well with a spatula.
  • Now slice a boiled egg into two lengthwise. Carefully keep the flat side down on the masala mix. Cook for 45 seconds and carefully flip and cook the other side too. You can cook it for a longer time too if you want it more crispier. Remove from the heat and serve with rice.

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7 thoughts on “Protein rich South Indian lunch

  1. srividhya says:

    Many times leftovers crafts my dinner and lunch menus :-) This thali is comfort food for sure. Between which frozen brand vada do you recommend. I tried udupi and we didn’t like it.

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  2. Srivalli Jetti says:

    The whole thali surely looks so inviting Rajani. Somehow I love sundal served for along with rice and I enjoy it best with curds. I like your idea of frozen vadas, must surely be a blessing when you want just a handful right…Very nicely put together thali!

    Like

  3. vaishalisabnani says:

    Definitely a protein rich thali with egg , quinoa , chickpeas and the lentil too . It might not be planned but somehow it came around , I like that !

    On my trip to US , I had frozen vadas , idlis and even dosas ! Here we can’t dream of doing that . The temperature does not permit .

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    • Rajani says:

      I was served this at a party where they had baked it and it was really crispy and good. I don’t want to be bothered with heating the oven for a couple of vadas though. Package Directions are to microwave it for a couple of minutes, but I sometimes do this over a pan once it’s thawed in MW. I won’t say it’s crisp, but it’s really good.

      Like

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