With schools reopening, parents are once again faced with the daily challenge of packing healthy and appetising lunchboxes for children. Sai Latha, an organic farming enthusiast, shares a selection of nutrient-rich lunchbox recipes

Ragi Mudda
(Finger Millet Balls)
(2 servings)

Ingredients

• 1 finely chopped large onion
• 3 finely chopped green chillies
• 1 grated large carrot
• 1 grated medium-size beetroot
• Few curry leaves
• 2 tbsp oil
• ½ tsp mustard seeds
• ½ tsp cumin seeds
• 5 finely chopped French beans
• 2 chopped tomatoes
• 1 cup ragi flour
• 1¾ cups water
• 1 tbsp ghee
• Salt to taste

Preparation guide

• Heat oil in a deep pan. Add mustard, cumin, and curry leaves.
• Once they splutter, add onion, chillies, and beans. Sauté until onions turn light brown.
• Add carrot, beetroot, and tomatoes. Cook until soft, then season with salt.
• Pour in 1¾ cups water and bring to a boil.
• Slowly add ragi flour, stirring continuously to avoid lumps.
• Add ghee, cover, and cook on low flame for 3-4 minutes.
• Wet your hands and shape into medium-sized balls.

Serving suggestion: Serve with sambar, dal, or chutney — or on its own!

Tip: Add roasted cashews, leafy greens, or capsicum for extra nutrition. You can also substitute ragi with jowar or bajra flour.

Health benefits: Ragi is rich in calcium, iron, and fibre, supporting bone health and digestion. The vegetables provide proteins and vitamins.

Curry Leaf Rice
(3 servings

Ingredients

• 2 tbsp oil
• 1 cardamom stick
• 4 cloves
• 1 tsp cumin seeds
• 1 chopped large onion
• 3 green chillies
• 1 cup boiled soya chunks
• Handful of curry leaves
• 2 medium-size tomatoes
• 1 cup washed rice
• 1¾ cups water
• Salt to taste
• Pinch of turmeric
• 1 tsp ginger-garlic paste
• ½ tsp coriander powder

Preparation guide

• Blend curry leaves and tomatoes into a smooth paste.
• Heat oil in a cooker. Add cardamom, cloves, and cumin.
• Sauté onion and chillies until golden brown.
• Add curry leaf-tomato paste, salt, ginger-garlic paste, turmeric, and coriander powder. Cook for 5 minutes.
• Stir in soya chunks, rice, and water. Add salt to taste.
• Close lid and cook for 3 whistles.

Serving suggestion: Pair with cucumber raita or plain curd.

Tip: Replace soya chunks with peas, paneer, or tofu for variety.

Health benefits: Curry leaves are rich in fibre and vitamins, improving eye health. Soya provides protein and carbohydrates.

Leafy Veg Chapatti with Capsicum-Paneer Curry
(4 servings)

Ingredients

Chapatti

• 1 cup wheat flour
• 1 tbsp oil
• 150 gm chopped leafy greens (moringa, methi, or spinach)
• Water as needed
• Salt to taste

Curry

• 2 tbsp oil
• 2 chopped onions
• 2 chopped capsicums
• 200 gm paneer cubes
• 1 tsp ginger-garlic paste
• ¼ tsp turmeric
• 1 tsp oregano
• 1 tsp red chilli flakes
• ½ tsp chilli powder
• ½ tsp pepper powder
• ½ tsp coriander powder
• ½ tsp chat masala
• 4 tbsp curd/ yogurt
• Salt to taste

Preparation guide

• Cook leafy greens with cumin seeds in a little oil. Cool, then mix with flour, salt, and water to form soft dough. Set aside for 10 minutes.
• For curry: Heat oil, sauté onions and capsicum until soft. Add spices, ginger-garlic paste, and curd. Cook until curd releases water.
• Add paneer cubes, mix gently, and simmer for 5 minutes.
• Roll chapattis from the dough and cook on a tawa with ghee or butter.

Serving suggestion: Pack in a lunchbox with a small dollop of ghee.

Tip: Use moringa leaves for extra energy — they’re a powerhouse of nutrients.

Health benefits: Capsicum provides vitamin C for better nutrient absorption, while leafy greens provide iron, calcium and other vitamins.