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Vegelicious Friday Lunch Box With Mango Lassi

Brought to you by
International Medical University Malaysia



This scrumptious and healthy vegetarian meal is a perfect lunch box idea to pack for work or school!

This recipe is brought to you by International Medical University (IMU) students in partnership with Nestlé for Research & Development in Nutrition and Dietetics.


Prep time

30 mins

Cooking time

1 hr 30 mins

Serves

1 person

Nutrition Information per serving

671 kcal
Protein
27 g
Chol
122g
Fat
18 g
Wellness Recipes

Ingredients

Brown Rice

  • 75 gm Brown Rice, uncooked
  • Sesame seed

Stir Fry Vegetable

  • 50 gm Tomato
  • 5 gm Sunflower Oil
  • 2 gm Spring Oniom
  • 28 gm Baby Spinach
  • 28 gm Siew Bak Choi
  • 5 gm Sunflower Seed
  • 6 gm Cili Merah
  • 36 gm Garlic
  • 20 gm Cabbage, shredded
  • 20 gm Carrot, sliced
  • 0.50 gm Maggi Cukup Rasa

Sweet & sour chickpea with tofu

  • 300 gm chickpea, soaked overnight, Cook It in pressure cooker
  • 75 gm Maggi Sos Tomato
  • 50 ml Distilled Vinegar
  • 25 gm light soy sauce
  • 37.5 gm sunflower cooking oil
  • 50 gm Garlic, chopped
  • 120 gm Red bell pepper, thinly sliced
  • 10 gm Black pepper powder
  • 120 gm Green bell pepper, thinly sliced
  • 650 gm firm tofu, cubed
  • 20 gm spring onion
  • 100 ml water

Mango Lassi

  • 50 gm Fresh Mango, peeled and chopped
  • 50 gm Nestlé Natural Set Yogurt
  • 50 ml Nestlé Low Fat Milk
  • 5 gm Honey
  • 30 gm ice cube
  • 45 l water
Wellness Recipes

Directions

Brown Rice

  1. Rinse the rice thoroughly .
  2. .Put it in the rice cooker. Filling the cooker with water to the 3 cup mark. Turn cooker on
  3. Once nearing the end, add sesame seed into the rice cooker.

Stir Fry Vegetables

  1. Peel the garlic and mince it.
  2. Unseed and chilies and slice the tomatoes
  3. Mince spring onion
  4. blanch all the vegetables (excluding tomatoes) for 30 seconds , carrots for 1 minutes and set aside
  5. Heat up the pan.
  6. Pour sunflower oil into the pan and heat up.
  7. Stir-fry the garlic, chilli and till fragrance. Add in all the blanched vegetables.
  8. Placed the sliced tomato on the plate, transfer the vegetables on it.

Sweet & Sour Chickpea with Tofu

  1. Preheat oven to 175° c
  2. In a large bowl, toss tofu cube with some oil,salt and pepper. Marinate for 10-15 minutes.
  3. Place the tofu on the baking sheet, place in into oven, baked for 30 minutes.
  4. After 30 minutes,transfer tofu to a plate and place aside.
  5. Mix vinegar,ketchup, soy sauce and water in bowl and set aside
  6. Heat oil over medium high heat in a large skillet. Add garlic and cook for 2 minutes or until translucent.
  7. Add the bell peppers and mix in. Cover and cook for 2 minutes.
  8. Add the chickpeas, sauce ingredients. Reduce heat to medium. Cover and cook for 10 minutes.
  9. Mix cornstarch in room temperature water and add the mixture to the pan. Mix in. Cover and cook for 2 to 3 minutes until the sauce thickens.
  10. Garnish with chopped spring onion.

Mango Lassi

  1. Peel mango and chop them into pieces.
  2. Blend the mangoes with honey in a blender.
  3. Add yogurt, cream and ice cubes into the blender and blend it until smooth.

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