Lunchbox- Sambar rice/ A healthy combo veg dish for all age groups

Lunchbox- Sambar rice/ A healthy combo veg dish for all age groups

Lunchbox- Sambar rice/ A healthy combo veg dish for all age groups
Preparation time- 10 mins
Cooking time- 10mins 
Total time- 20 mins

Ingredients for sambar rice:

1. Oil/Ghee-2 tsp
2. Onion chopped- 1 no.
3. Garlic chopped- 1 tsp
4. Turmeric powder- 1/2 tsp
5. Chili powder- 1/2tsp
6. Sambar masala-1 tsp
7. Tomato chopped- 1 no.
8. Sliced vegetables (beans, carrot, pumpkin, coccinia, drumstick, potato)- 1 cup in total
9. Curry leaves- as needed
10. Washed and soaked rice and toor dal in water for 10 minutes- 1 cup in total
11. Salt- as needed

Method:

Step 1: In a pressure cooker, pour oil, add onion, garlic and curry leaves and sort it well. Add turmeric, chili and sambar masala powder too. Add tomato and sort it well for a few minutes. 

Step 3: After that add vegetables, salt, and water and allow it to boil. Add 2 1/2 glasses of water for 1 cup of rice. Then, add rice and allow it to boil.  After that cover with pressure cooker lid and cook it for 2-3 whistles. 
Switch off the flame and allow it to cool for 15 minutes. Smash the cooked items using a wooden spoon very well. You can garnish with coriander leaves too. 

Lunchbox- Sambar rice/ A healthy combo veg dish 

To know the preparation of lemon pickle, please visit: Lemon pickle with preservation of Vitamin C

Tips and warnings

• Do not pack warm foods in the lunch box.
• Put all vegetables including onion in the water for 1 hour for dilution of pesticides. 
• For easy peeling of ginger, garlic, and onion, soak in water for a few minutes. 
• You can chop all vegetables and keep it in an airtight container in the fridge in the night for next day lunch. You can peel onion, garlic, ginger and keep it the fridge too. Do not slice it. 

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity
• Reduce oil and salt also
• Suggested very limited intake of pickle

Antenatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it helps to increase the hemoglobin level
• Suggested very limited intake of pickle

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it helps to increase the hemoglobin level 
• Suggested very limited intake of pickle, as it contains acidic vinegar and it may reach to the baby through breastmilk.

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it helps to increase the hemoglobin level 

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)
• Suggested very limited intake of pickle 

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)