Green Minimalist Food Vloger Youtube Thumbnail

Indian Meal Prep Ideas In 2025

Rating: 1 out of 5.

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:

Table of Contents
 
 
 

1. Vegetable Biryani with Raita

Indian Meal Prep Ideas

image 39
Photo by Prabal Pratap Singh on Pexels.com

 

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 :

  1. 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.
  2. 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.
  3. 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).
  4. Prepare the Raita:
    • In a bowl, mix yogurt, grated cucumber, grated carrot, salt, and roasted cumin powder.
    • Garnish with fresh coriander leaves.
  5. 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

image 40
Photo by dhiraj jain on Pexels.com

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:

  1. 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.
  2. 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.
  3. 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

image 41
Photo by Valeria Boltneva on Pexels.com

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:

  1. 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.
  2. 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.
  3. 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

image 42
Photo by Cats Coming on Pexels.com

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:

  1. 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.
  2. 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.
  3. 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

image 43
Photo by vladimir waikar on Pexels.com

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:

  1. 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.
  2. 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.
  3. 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!

easy dinner ideas vegetarian indian

Rating: 4 out of 5.

 

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *