A Week of Vegetarian Lunch Meals

Step 1: Monday: Prepare Tori Sabzi

Heat 2 tbsp oil in a pan. Add 1 tsp cumin seeds and 1/4 tsp asafoetida. Once fragrant, add 1 large chopped onion and sauté until translucent. In a mini chopper, blend 2 medium tomatoes, 1 inch ginger, and 1-2 green chilies into a coarse paste. Add salt, 1 tsp red chili powder, 1/2 tsp turmeric powder, and 1 tsp coriander powder to the sautéed onions. Add a splash of water and cook for 2-3 minutes. Add the tomato-ginger-chili paste and cook for 5-7 minutes until oil separates. Add 2 medium peeled and chopped ridge gourds (tori). Mix well and cook covered on medium heat for 15-18 minutes until soft. Serve hot with roti, a side salad of sliced cucumber and radish, and yogurt seasoned with salt and cumin.

Step 2: Tuesday: Cook Chana Dal

Add 1 cup soaked chana dal, 1 chopped tomato, and salt to taste in a pressure cooker. Add enough water to cover the dal. Pressure cook for 2 whistles. Once the pressure releases, prepare the tadka. Heat 1 tbsp ghee in a small pan. Add 1/4 tsp asafoetida, 1 tsp cumin seeds, and 1/2 tsp ajwain. Once fragrant, add 1 tsp red chili powder and 1/2 tsp turmeric powder. Immediately pour the boiled dal into the tadka. Mix well and simmer for 5 minutes. Cover and set aside.

Step 3: Tuesday: Prepare Bhindi Fry

Wash and thoroughly dry 250g okra (bhindi). Slice 2 large red onions. Heat 3 tbsp mustard oil in a pan. Add 1 tsp cumin seeds. Once they splutter, add the sliced onions and sauté until they are about 30% cooked and slightly softened. Add the chopped bhindi to the pan. Mix well. Add salt, 1 tsp red chili powder, 1/2 tsp turmeric powder, and 1 tsp coriander powder. Cook on medium heat, uncovered, stirring occasionally, until the bhindi is tender and crisp, about 15-20 minutes. Add 1/2 tsp amchur powder towards the end. Serve with chana dal, roti, dahi bhalle, and salad.

Step 4: Wednesday: Air Fry Soya Chaap

Place 6-7 marinated soya chaap pieces in the air fryer basket. Air fry at 200°C for 12 minutes, flipping halfway through, until golden brown and cooked through. Set aside.

Step 5: Wednesday: Make Soya Chaap Gravy

Heat 2 tbsp oil in a pan. Add whole spices (cinnamon stick, green cardamom, cloves). Once fragrant, add 2 roughly chopped onions, 2 roughly chopped tomatoes, 1 inch roughly chopped ginger, and 1-2 roughly chopped green chilies. Sauté until vegetables are soft, about 10-12 minutes. Let cool slightly, then blend into a smooth paste. Heat a little oil in the same pan. Add the blended gravy. Add salt, 1 tsp red chili powder, 1/2 tsp turmeric powder, and 1 tsp coriander powder. Cook the gravy for 5-7 minutes until oil separates. Add the air-fried soya chaap pieces. Mix well. Optionally, stir in 2 tbsp cream for richness. Simmer for 5 minutes. Serve hot with roti and salad.

Step 6: Thursday: Air Fry Eggplant and Tomatoes for Bharta

Cut 2 medium eggplants and 2 medium tomatoes into halves. Drizzle with 1 tbsp oil. Place them in the air fryer basket. Air fry at 200°C for 15 minutes, or until the eggplant is soft and roasted and tomatoes are tender. Remove tomatoes after 7-8 minutes as they cook faster. Once cooled, peel the skin off the roasted eggplant and mash it. Set aside.

Step 7: Thursday: Prepare Baingan Bharta

Heat 2 tbsp mustard oil in a pan. Add 1 tsp cumin seeds and 1/2 tsp fenugreek seeds. Once they splutter, add 2 large chopped red onions and sauté until translucent. Add 1 inch grated ginger and sauté for another minute. Add the air-fried tomatoes (mashed) and cook for 5-7 minutes until oil separates. Add salt, 1.5 tsp red chili powder, 1/2 tsp turmeric powder, and 1 tsp coriander powder. Mix well. Add the mashed roasted eggplant. Mix thoroughly and cook for 5 minutes. Garnish with 2 tbsp fresh coriander. Serve hot.

Step 8: Thursday: Make Besan Methi Roti

In a bowl, combine 1 cup whole wheat flour, 1/4 cup besan (chickpea flour), 1/4 cup chopped fresh fenugreek leaves (methi), salt to taste, 1/2 tsp red chili powder, 1/2 tsp coriander powder, 1/4 tsp cumin powder, and optionally 2 tbsp grated paneer. Add water gradually and knead into a firm dough. Roll out small portions of the dough into rotis. Cook on a hot tawa until golden brown spots appear on both sides. Serve with baingan bharta, sliced cucumber, and yogurt.

Step 9: Friday: Cook Sambar

In a pressure cooker, combine 1 cup soaked arhar/toor dal, 1 chopped tomato, 1 chopped red onion, 1/2 cup chopped bottle gourd, 1/2 cup chopped eggplant, 1 chopped potato, salt to taste, and 1/2 tsp turmeric powder. Add enough water to cover the vegetables and dal. Pressure cook for 2-3 whistles until vegetables and dal are tender. Heat 1 tbsp oil in a large pot. Add 1 sprig curry leaves, 3-4 dry red chilies, 1 tsp mustard seeds, and 1/4 tsp asafoetida. Once fragrant, add 2 tbsp sambar powder, 1 tsp red chili powder, and salt to taste. Immediately pour the boiled dal and vegetable mixture into the pot. Add 1 tbsp jaggery and 2 tbsp tamarind water. Simmer for 10-15 minutes, allowing flavors to meld. Garnish with 2 tbsp fresh coriander. Keep warm.

Step 10: Friday: Prepare Coconut Chutney

In a blender, combine 1/2 cup grated fresh coconut, 1/2 inch ginger, 1 green chili, water as needed, and salt to taste. Blend until smooth. For tadka, heat 1 tsp oil in a small pan. Add 1/2 tsp mustard seeds and 1 sprig curry leaves. Once spluttering, pour over the chutney. Stir in 1 tbsp chopped fresh coriander. Serve with dosa.

Step 11: Friday: Make Dosa

Heat a dosa tawa. Pour a ladleful of dosa batter onto the tawa and spread it in a circular motion to form a thin dosa. Drizzle a little oil around the edges. Once the edges start to crisp and turn golden, add 1 cup of potato filling (pre-made) to one half of the dosa. Fold the other half over. Cook for another minute until crisp. Serve hot with sambar, coconut chutney, and podi powder.

Step 12: Saturday: Cook Kadhi Pakora

In a large pot, heat 2 tbsp oil. Add 1 tsp mustard seeds, 1/2 tsp fenugreek seeds, 1/4 tsp asafoetida, and 3-4 dry red chilies. Once fragrant, add 1 inch chopped ginger, 3-4 chopped garlic cloves, 1-2 chopped green chilies, and 1 sliced red onion. Sauté until onions are translucent. In a separate bowl, whisk together 1 cup yogurt, 2 tbsp besan (chickpea flour), 3 cups water, salt to taste, 1 tsp red chili powder, 1/2 tsp turmeric powder, and 1 tsp coriander powder until smooth. Pour this batter into the pot with the sautéed ingredients. Stir continuously until the kadhi comes to a boil to prevent curdling. Reduce heat and simmer for 15-20 minutes, stirring occasionally, until thickened.

Step 13: Saturday: Prepare Pakoras for Kadhi

In a bowl, combine 1 sliced potato (thin strips), 1 sliced red onion, 1 cup chopped spinach, salt to taste, 1 tsp red chili powder, 1/2 tsp turmeric powder, 1 tsp coriander powder, 1/2 tsp amchur powder, and 1/2 cup besan. Add a little water if needed to form a thick batter. Heat oil for deep frying in a small pan. Drop small spoonfuls of the pakora batter into the hot oil and fry until golden brown and crisp. Add the fried pakoras to the simmering kadhi. For a final tadka, heat 1 tbsp oil in a small pan. Add 2-3 dry red chilies and 1 tsp degi mirch. Pour this tadka over the kadhi. Serve hot with rice.

Step 14: Saturday: Prepare Bhature Dough

In a small bowl, combine 1/2 cup warm water, 1 tsp yeast, and 1 tsp sugar. Stir and let it sit for 5-10 minutes until the yeast is active and frothy. In a large bowl, combine 2 cups all-purpose flour (maida), 1/2 tsp salt, and 1/2 tsp baking powder. Add the activated yeast mixture to the flour. Knead into a soft, pliable dough, adding more warm water if needed. Cover the dough with cling film and place it in a warm place (like an oven with the light on) for at least 2 hours, or overnight, until it doubles in size.

Step 15: Saturday: Cook Chole

Heat 3 tbsp oil in a kadhai or pot. Add 1 black cardamom, 1 inch cinnamon stick, 2 green cardamoms, 1 tsp cumin seeds, and 1/4 tsp asafoetida. Once fragrant, add 1 cup tomato puree and cook for 5-7 minutes until oil separates. Add salt to taste, 1.5 tsp red chili powder, 1/2 tsp turmeric powder, and 1.5 tsp coriander powder. Mix well and cook for another 2-3 minutes. Add 2 cups boiled chickpeas (chole) along with the water they were boiled in (including the tea bag for color). Add 1 inch julienned ginger. Simmer for 10-15 minutes. Stir in 1 tbsp kasuri methi and 1 tsp garam masala. For a special tadka, heat 1 tbsp ghee in a small pan. Add 1 tsp fennel seeds (saunf), 1/2 tsp ajwain, and 1/2 tsp kasuri methi. Once fragrant, pour this tadka over the chole. Mix well.

Step 16: Saturday: Fry Bhature

Once the bhature dough has risen, punch it down gently. Divide the dough into equal portions. Roll out each portion into an oval or round shape. Heat oil for deep frying in a kadhai or deep pan until very hot. Carefully slide a rolled bhatura into the hot oil. Gently press down with a slotted spoon to help it puff up. Fry until golden brown on both sides. Remove and place on a paper towel to drain excess oil. Serve hot with chole, sliced onion, sliced cucumber, pickle, and a cup of hot tea.

• Soak dal for at least 4 hours for better cooking.

• Use ample onions in bhindi and karela for enhanced flavor.

• Add amchur powder to bhindi for a tangy taste.

• For chole bhature, add saunf and ajwain to ghee for a special tadka.

• Soya chaap marinade can be stored in the fridge for meal planning.

• Bhindi can be sliced thin or cut into pieces.

• Dosa can be served plain or with potato filling.