Indian Meal Prep Ideas In 2025
Meal prepping is a great way to save time and ensure you have healthy, delicious meals ready to go. Here are some Indian meal prep ideas with step-by-step recipes:
1. Vegetable Biryani with Raita
Indian Meal Prep Ideas
Ingredients:
- For Biryani:
- Basmati rice: 2 cups
- Mixed vegetables (carrots, peas, beans, cauliflower): 2 cups
- Onion: 1 large, sliced
- Tomato: 1 large, chopped
- Ginger-garlic paste: 1 tbsp
- Biryani masala: 2 tbsp
- Yogurt: 1/2 cup
- Mint leaves: a handful
- Coriander leaves: a handful
- Green chilies: 2, slit
- Oil or ghee: 3 tbsp
- Salt to taste
- Water: 4 cups
- For Raita:
- Yogurt: 1 cup
- Cucumber: 1 small, grated
- Carrot: 1 small, grated
- Salt to taste
- Roasted cumin powder: 1/2 tsp
- Fresh coriander leaves: for garnish
Step By Step :
- Prepare the Rice:
- Wash the basmati rice and soak it for 30 minutes.
- In a large pot, bring 4 cups of water to a boil, add a pinch of salt, and cook the rice until it’s 70% done. Drain and set aside.
- Prepare the Vegetables:
- Heat oil or ghee in a large pan. Add sliced onions and sauté until golden brown.
- Add ginger-garlic paste and sauté for a minute.
- Add chopped tomatoes and cook until they turn mushy.
- Add the mixed vegetables, biryani masala, yogurt, mint leaves, coriander leaves, and green chilies. Mix well and cook for 5-7 minutes.
- Layering the Biryani:
- In a large pot, layer half of the cooked rice, then add the vegetable mixture, and top with the remaining rice.
- Cover with a tight lid and cook on low heat for 20 minutes (dum cooking).
- Prepare the Raita:
- In a bowl, mix yogurt, grated cucumber, grated carrot, salt, and roasted cumin powder.
- Garnish with fresh coriander leaves.
- Meal Prep:
- Divide the biryani and raita into meal prep containers. Store in the refrigerator for up to 4 days.
2. Chana Masala with Jeera Rice
Indian Meal Prep Ideas
Ingredients:
- For Chana Masala:
- Chickpeas (canned or boiled): 2 cups
- Onion: 1 large, finely chopped
- Tomato: 1 large, pureed
- Ginger-garlic paste: 1 tbsp
- Chana masala powder: 2 tbsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Cumin seeds: 1 tsp
- Oil: 2 tbsp
- Salt to taste
- Fresh coriander leaves: for garnish
- For Jeera Rice:
- Basmati rice: 2 cups
- Cumin seeds: 1 tbsp
- Ghee or oil: 2 tbsp
- Salt to taste
- Water: 4 cups
Step By Step:
- Prepare the Chana Masala:
- Heat oil in a pan, add cumin seeds, and let them splutter.
- Add chopped onions and sauté until golden brown.
- Add ginger-garlic paste and sauté for a minute.
- Add tomato puree, turmeric powder, red chili powder, and chana masala powder. Cook until the oil separates.
- Add chickpeas and salt. Mix well and cook for 10 minutes. Garnish with fresh coriander leaves.
- Prepare the Jeera Rice:
- Wash the basmati rice and soak it for 30 minutes.
- In a large pot, heat ghee or oil, add cumin seeds, and let them splutter.
- Add the drained rice and sauté for 2 minutes.
- Add 4 cups of water and salt. Cook until the rice is done.
- Meal Prep:
- Divide the chana masala and jeera rice into meal prep containers. Store in the refrigerator for up to 4 days.
3. Palak Paneer with Roti
Indian Meal Prep Ideas
Ingredients:
- For Palak Paneer:
- Spinach: 2 bunches, blanched and pureed
- Paneer: 200g, cubed
- Onion: 1 large, finely chopped
- Tomato: 1 large, pureed
- Ginger-garlic paste: 1 tbsp
- Green chilies: 2, slit
- Garam masala: 1 tsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Cumin seeds: 1 tsp
- Oil: 2 tbsp
- Salt to taste
- Fresh cream: 2 tbsp (optional)
- For Roti:
- Whole wheat flour: 2 cups
- Water: as needed
- Salt to taste
Step By Step:
- Prepare the Palak Paneer:
- Heat oil in a pan, add cumin seeds, and let them splutter.
- Add chopped onions and sauté until golden brown.
- Add ginger-garlic paste and sauté for a minute.
- Add tomato puree, turmeric powder, red chili powder, and garam masala. Cook until the oil separates.
- Add spinach puree and salt. Mix well and cook for 10 minutes.
- Add paneer cubes and cook for another 5 minutes. Add fresh cream if desired.
- Prepare the Roti:
- In a large bowl, mix whole wheat flour, salt, and enough water to make a soft dough.
- Divide the dough into small balls and roll them out into rotis.
- Cook on a hot tawa until both sides are done.
- Meal Prep:
- Divide the palak paneer and rotis into meal prep containers. Store in the refrigerator for up to 4 days.
4. Rajma with Steamed Rice
Indian Meal Prep Ideas
Ingredients:
- For Rajma:
- Kidney beans (canned or boiled): 2 cups
- Onion: 1 large, finely chopped
- Tomato: 1 large, pureed
- Ginger-garlic paste: 1 tbsp
- Rajma masala: 2 tbsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Cumin seeds: 1 tsp
- Oil: 2 tbsp
- Salt to taste
- Fresh coriander leaves: for garnish
- For Steamed Rice:
- Basmati rice: 2 cups
- Water: 4 cups
- Salt to taste
Step By Step:
- Prepare the Rajma:
- Heat oil in a pan, add cumin seeds, and let them splutter.
- Add chopped onions and sauté until golden brown.
- Add ginger-garlic paste and sauté for a minute.
- Add tomato puree, turmeric powder, red chili powder, and rajma masala. Cook until the oil separates.
- Add kidney beans and salt. Mix well and cook for 15-20 minutes. Garnish with fresh coriander leaves.
- Prepare the Steamed Rice:
- Wash the basmati rice and soak it for 30 minutes.
- In a large pot, bring 4 cups of water to a boil, add a pinch of salt, and cook the rice until it’s done.
- Meal Prep:
- Divide the rajma and steamed rice into meal prep containers. Store in the refrigerator for up to 4 days.
5. Aloo Gobi with Paratha
Indian Meal Prep Ideas
Ingredients:
- For Aloo Gobi:
- Potatoes: 2 medium, cubed
- Cauliflower: 1 small, cut into florets
- Onion: 1 large, finely chopped
- Tomato: 1 large, chopped
- Ginger-garlic paste: 1 tbsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Coriander powder: 1 tsp
- Cumin seeds: 1 tsp
- Oil: 2 tbsp
- Salt to taste
- Fresh coriander leaves: for garnish
- For Paratha:
- Whole wheat flour: 2 cups
- Water: as needed
- Salt to taste
- Ghee or oil: for cooking
Step By Step:
- Prepare the Aloo Gobi:
- Heat oil in a pan, add cumin seeds, and let them splutter.
- Add chopped onions and sauté until golden brown.
- Add ginger-garlic paste and sauté for a minute.
- Add chopped tomatoes, turmeric powder, red chili powder, and coriander powder. Cook until the oil separates.
- Add potatoes and cauliflower. Mix well, cover, and cook until the vegetables are tender. Garnish with fresh coriander leaves.
- Prepare the Paratha:
- In a large bowl, mix whole wheat flour, salt, and enough water to make a soft dough.
- Divide the dough into small balls and roll them out into parathas.
- Cook on a hot tawa with ghee or oil until both sides are golden brown.
- Meal Prep:
- Divide the aloo gobi and parathas into meal prep containers. Store in the refrigerator for up to 4 days.
Tips for Meal Prepping:
Indian Meal Prep Ideas
- Storage: Use airtight containers to keep your meals fresh.
- Reheating: Reheat in the microwave or on the stovetop. Add a splash of water to prevent drying out.
- Variety: Rotate different recipes to keep your meals interesting throughout the week.
Enjoy your Indian meal prep!
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