Boiled Rice 200 Gram Mutton Curry 200 Gram Kidney Beans 100 Gram Lowfat Yougurt Cabbage Fry150gram
Lunch • India
How to Make Boiled Rice, Mutton Curry, Kidney Beans, Lowfat Yogurt & Cabbage Fry (Traditional & Healthy Version)
This vibrant Indian lunch plate brings together some of the most beloved staples across the country: fluffy boiled rice (chawal), rich mutton curry (masaledar mutton), wholesome rajma (kidney beans), low-fat dahi (yogurt), and a flavorful patta gobhi fry (cabbage). Each component is deeply rooted in Indian culinary traditions, making this meal both satisfying and culturally significant. Mutton curry is especially popular in North Indian homes and is often cooked for special occasions or family gatherings, while kidney beans (rajma) are a North Indian favorite, renowned for their protein and fiber content. Cabbage fry, prepared with minimal oil and simple spices, epitomizes healthy home-style cooking found in southern and western states. Low-fat yogurt (dahi) is a refreshing accompaniment, balancing rich flavors and aiding digestion. This meal is commonly enjoyed at lunchtime, especially during festive times like Eid or family get-togethers, and showcases regional diversity. The combination of rice, mutton, and beans delivers a balanced plate, satisfying all taste buds while keeping health in mind, especially for calorie-conscious eaters. By using low-fat dairy and minimal oil, this recipe offers a lighter version of classic Indian favorites, perfect for days when you crave a hearty yet wholesome meal.
Ingredients(for One lunch thali: 200g rice, 200g mutton curry, 100g kidney beans, 150g cabbage fry, 100g low-fat yogurt)
- 200 grams Basmati rice (chawal)
- 200 grams Mutton (lean, boneless) (goat/lamb)
- 100 grams Kidney beans (rajma)
- 100 grams Low-fat yogurt (dahi)
- 150 grams Cabbage (patta gobhi)
- 1 medium Onion (pyaz)
- 1 medium Tomato (tamatar)
- 1 tablespoon Ginger-garlic paste (adrak-lahsun)
- 1/2 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Red chili powder (lal mirch)
- 1 teaspoon Coriander powder (dhaniya)
- 1/2 teaspoon Cumin seeds (jeera)
- 1/2 teaspoon Garam masala (optional) - optional
- to taste Salt (namak)
- 2 teaspoons Oil (mustard or sunflower)
- 1 Green chili (hari mirch) - optional
Instructions
- 1
Wash and soak kidney beans (rajma) overnight. Pressure cook rajma with salt and enough water for 15 minutes until soft.
15 minutes
Well-soaked rajma cooks faster and is easier to digest.
- 2
Wash the basmati rice thoroughly. Boil with water and a pinch of salt until tender. Drain excess water and keep aside.
10 minutes
Fluff the rice with a fork for separate grains.
- 3
For the mutton curry, heat 1 tsp oil in a kadhai. Add cumin seeds, chopped onion, and sauté till golden. Add ginger-garlic paste, chopped tomato, turmeric, red chili, coriander powder, and salt. Cook until masala is aromatic.
5 minutes
Cook masala on low flame to avoid burning.
- 4
Add mutton pieces to the masala, mix well. Cover and cook for 10 minutes, adding water as needed for curry consistency.
10 minutes
Lean mutton reduces fat and is tender when slow-cooked.
Why This Dish is Healthy
By using lean mutton, low-fat yogurt, and minimal oil, this recipe is lighter than traditional versions. The inclusion of rajma and patta gobhi boosts fiber and plant protein, making it suitable for weight management and heart health. Each ingredient is carefully chosen for its nutrition, ensuring the dish is wholesome, filling, and supports a healthy Indian diet. It's a great option for those tracking calories without sacrificing authentic flavors.
This thali is nutritionally balanced, offering complex carbohydrates from rice, high-quality protein from mutton and kidney beans, and gut-friendly probiotics from low-fat yogurt. Cabbage fry adds dietary fiber, vitamins (A, C, K), and antioxidants, while minimal oil and lean meat keep fat under control. The kidney beans provide iron and magnesium, and dahi supports digestion and bone health. This meal delivers essential macros, micronutrients, and energy for active lifestyles.
Pro Tips
- 💡Tip 1: Use lean mutton for lower fat and easier digestion.
- 💡Tip 2: Soak rajma overnight for better texture and nutrition.
- 💡Tip 3: Add yogurt only at serving to maintain its probiotic benefits.
Storage & Serving
Store cooked curry and beans in airtight containers in the refrigerator for up to 2 days. Rice and cabbage fry are best consumed fresh but can be refrigerated for 24 hours. Yogurt should be kept chilled and consumed within 2 days.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
