Meal prep is a fantastic way to save time and ensure you have healthy, delicious meals ready to go throughout the week. Indian cuisine, known for its rich flavors and diverse ingredients, offers plenty of options that can be easily prepped in advance. Here are three practical examples of Indian meal prep ideas that are perfect for busy individuals or families looking to enjoy authentic flavors without the hassle of daily cooking.
Vegetable biryani is a fragrant rice dish packed with spices and mixed vegetables. Preparing it in jars makes it a great grab-and-go option for lunch or dinner, allowing you to enjoy a wholesome meal anytime.
You will need:
Start by rinsing the basmati rice until the water runs clear. In a large pot, heat a bit of oil and sauté the sliced onions until golden brown. Add the ginger-garlic paste and cook for another minute before adding the chopped tomatoes and mixed vegetables. Stir in the biryani masala and salt. Add the rinsed rice and water, bringing it to a boil. Once boiling, reduce the heat, cover, and simmer until the rice is cooked and water is absorbed (about 15-20 minutes). Fluff the rice and let it cool before dividing it into jars. Garnish with cilantro before sealing. Store in the fridge for up to 5 days. When ready to eat, simply reheat in the microwave or on the stove.
You can customize this recipe by adding protein, such as chickpeas or paneer, for extra nutrition. Consider using different vegetables based on what you have on hand or what’s in season.
Chana masala is a hearty and satisfying dish that’s packed with protein and flavor. It’s ideal for meal prepping as it tastes even better the next day when the flavors have melded together.
You will need:
In a large pan, heat the oil and sauté the chopped onion until translucent. Add the ginger-garlic paste and cook for another minute before adding the chopped tomatoes. Cook until the tomatoes break down, then stir in the chana masala and salt. Add the chickpeas and a cup of water, bringing to a simmer. Let it cook for about 20 minutes, stirring occasionally. The curry will thicken as it cooks. Once done, let it cool before transferring to meal prep containers. Garnish with fresh cilantro before sealing. This dish can be stored in the refrigerator for up to a week.
Serve this curry with rice, quinoa, or naan. You can also add spinach or kale for an extra boost of nutrients. For a milder flavor, adjust the spices to your taste.
Masoor dal is a comforting and nutritious dish that is quick to prepare and perfect for meal prep. It’s a great source of protein and fiber, making it a healthy addition to your weekly meals.
You will need:
Start by rinsing the lentils under cold water. In a pot, heat a bit of oil and add the cumin seeds. Once they start to sizzle, add the chopped onion and sauté until golden. Add the ginger-garlic paste, turmeric, and tomatoes, cooking until the tomatoes soften. Stir in the lentils and water, bringing to a boil. Reduce heat and simmer for about 20 minutes or until the lentils are soft. Add salt to taste and a splash of lemon juice before serving. Let it cool before transferring to containers. This soup can be stored in the fridge for up to a week.
You can adjust the consistency by adding more water if you prefer a thinner soup. Feel free to experiment with spices, such as garam masala, to enhance the flavors further. This dal pairs wonderfully with rice, roti, or as a standalone dish.
By implementing these simple and delicious examples of Indian meal prep ideas, you can enjoy flavorful meals throughout the week without the stress of daily cooking. Happy cooking!