Tiffin Ideas with a Healthy Twist

2. Brown Rice and Bean Burrito Bowl

A colourful combination of brown rice, beans, tofu and fresh vegetables, this burrito bowl brings plenty of texture and flavour to the lunchbox. Salsa, taco seasoning and lemon juice tie everything together.

Prep time: 10 mins | Cook time: 10 mins | Servings: 7

Ingredients

• 3 cups brown rice
• 2 cups baby spinach, finely chopped
• 1 can black beans, drained and rinsed
• 1 cup steamed sweet corn kernels
• 2 cucumbers, diced
• 1 carrot, grated
• ½ block organic tofu, diced
• ½ cup salsa
• 1 tsp taco seasoning
• 1 tsp lemon juice
• ¼ tsp red chilli powder
• ½ tsp salt
• 2 tbsp fresh coriander, chopped

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Method

1. Drain and rinse the canned black beans. Steam the sweet corn and prepare the vegetables.
2. Dice the cucumbers and tofu, grate the carrot, finely chop the spinach and coriander.
3. Cook the brown rice according to the package instructions. Once cooked, fluff it with a fork.
4. Add the black beans, spinach, corn, cucumber, carrot and tofu to the rice.
5. Add salsa, taco seasoning, lemon juice, chilli powder and salt. Mix gently until well combined.
6. Garnish with fresh coriander and divide into tiffin boxes.

3. Egg Kothu Paratha

Turn leftover parotta into an exciting tiffin with this spicy, egg-filled kothu paratha. Fragrant spices, vegetables and eggs come together for a hearty meal that is delicious even after packing.

Prep time: 10 mins | Cook time: 20 mins | Servings: 2

Ingredients

• 1 large onion, chopped
• 1 large tomato, chopped
• 2 green chillies, chopped
• 1 tbsp ginger-garlic paste
• 1 tsp fennel seeds
• 1 piece cinnamon
• 1 tbsp Kashmiri red chilli powder
• 1 tsp garam masala powder
• 2 eggs
• 4 parottas
• 1 cup salna
• ¼ tsp salt
• 3 tbsp coriander leaves, chopped
• 1 lemon
• Oil, as needed

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Method

1. Chop the onion, tomato and green chillies. Tear the parottas into small pieces and keep aside.
2. Heat oil in a kadai. Add fennel seeds and cinnamon and let them splutter. Add onion and green chillies and sauté.
3. Add ginger-garlic paste and cook until fragrant. Add tomatoes and sauté until softened.
4. Add Kashmiri red chilli powder, garam masala and salt. Mix well.
5. Crack in one egg and stir it into the masala until cooked.
6. Add the torn parotta pieces and mix well. Crack in the second egg and stir until the egg is cooked.
7. Add the salna and continue cooking for about 5 minutes, stirring and lightly crushing the parotta with the edge of a spatula.
8. Garnish with chopped coriander and serve with a squeeze of lemon juice.

4. Gochujang Whole Wheat Pasta

Give your lunchbox pasta a Korean-inspired twist with spicy-savoury gochujang, creamy sauce and Parmesan. The rich sauce coats every bite of pasta, making this a comforting and flavourful tiffin option.

Prep time: 5 mins | Cook time: 15 mins | Servings: 4

Ingredients

• 250 g rigatoni pasta
• 6 cloves
• 1 medium shallot, chopped
• 3 tbsp unsalted butter
• 2½ tbsp gochujang
• 1½ cups heavy cream
• 1 tbsp oyster sauce
• ½ cup Parmesan cheese, grated
• 1 cup pasta water

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Method

1. Chop the shallot and grate the Parmesan cheese.
2. Cook the pasta in a large pot according to the package instructions. Reserve 1 cup of pasta water before draining.
3. Heat butter in a large skillet over low heat. Add the shallot and cloves and sauté until fragrant and lightly browned.
4. Stir in the gochujang and cook for about 2 minutes.
5. Add the heavy cream and oyster sauce. Mix well and cook until the sauce thickens.
6. Add the cooked pasta and toss until evenly coated.
7. Add Parmesan cheese and reserved pasta water gradually until the sauce reaches a creamy consistency.
8. Cook for another 2 minutes, then garnish with chopped green onions and Parmesan before packing.

5. Spinach Paniyaram

Soft on the inside and lightly crisp on the outside, these spinach paniyarams are an easy way to add greens to a tiffin. The familiar flavours of mustard, curry leaves and green chilli make them especially delicious with chutney.

Prep time: 10 mins | Cook time: 20 mins | Servings: 3

Ingredients

• 1 bunch spinach
• 3 cups idli batter
• 1 small onion, finely chopped
• 2 green chillies, finely chopped
• 2 tsp oil
• ½ tsp mustard seeds
• 1 tsp urad dal
• 1 sprig curry leaves
• 1 pinch asafoetida
• A pinch of baking soda

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Method

1. Wash the spinach and remove the stems. Boil water in a pan and cook the leaves for about 2 minutes without covering. Cool and blend with 1 tbsp idli batter into a smooth paste.
2. Heat oil in a pan and add mustard seeds. Once they splutter, add urad dal. When the dal turns light brown, add curry leaves, onion, asafoetida and green chillies.
3. Sauté for a minute, then remove from heat and let the mixture cool.
4. Add the spinach puree and sautéed onion mixture to the idli batter. Mix well and add a pinch of baking soda.
5. Heat a paniyaram pan and lightly grease the moulds. Pour the batter into each mould.
6. Cover and cook for about a minute. Flip gently and cook until golden and cooked through.
7. Serve with chutney or pack alongside your preferred dip.

6. Pesto and Bean Multigrain Tortilla Rollups

These colourful tortilla rollups combine creamy mashed beans with tomato and basil pesto for a quick, no-fuss tiffin. They are easy to portion, easy to eat and perfect for lunchboxes.

Prep time: 30 mins | Servings: 60 rollups

Ingredients

• 1 can red kidney beans, drained
• 2 tbsp salsa
• 10 multigrain tortillas
• 50 g tomato pesto
• 50 g basil pesto

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Method

1. Combine the drained kidney beans and salsa in a bowl.
2. Mash the mixture with a fork until it forms a smooth, spreadable paste. Alternatively, blend it in a food processor.
3. Place a tortilla flat on a clean surface. Spread a thin layer of the bean mixture over it, leaving about 1 inch around the edges.
4. Spread a layer of tomato pesto over the bean mixture, followed by basil pesto.
5. Roll the tortilla firmly, taking care not to squeeze out the filling.
6. Cut each roll into approximately 1-inch-thick slices.
7. Pack the rollups into a tiffin box and serve.