Thermos Flask Lunch

Name: Thermos Flask Lunch
Prep time: 10 min
Cook time: 5 min
Yield: 2 servings
Cuisine: Indian
Ingredients: 1/4 cup well washed, yellow, split mung beans; 1/4 cup Basmati rice, well washed; 1 1/2 cups assorted fresh vegetables, cut into small pieces; whole or ground spices to taste (salt and pepper, cumin, ginger, etc.); 1 tablespoon ghee; 2 cups water

Vegetarian Dairy

Prep: 10 min Cook: 5 min Serves: 2 Cuisine: Indian

A warm, hearty, and nutritious lunch packed with mung beans, rice, and fresh vegetables, perfect for a portable, self-cooking meal ideal for busy days or outdoor meals.

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Ingredients

1/4 cup well washed, yellow, split mung beans
1/4 cup Basmati rice, well washed ⓘ
1 1/2 cups assorted fresh vegetables, cut into small pieces ⓘ
whole or ground spices to taste (salt and pepper, cumin, ginger, etc.)
1 tablespoon ghee ⓘ
2 cups water ⓘ

Instructions

Briefly saute the spices in the ghee.
Add the mung bean dahl, rice, and chopped vegetables.
Pour in the water and simmer for 5 minutes.
Quickly transfer the hot mixture into a one-liter or one-quart thermos.
Close the thermos tightly and leave it undisturbed for about 4 hours.
After 4 hours, the meal will be cooked and ready to eat.

Nutrition & Diet Analysis (per serving)

237 kcal 12% DV

Protein Fat Carbs

Macronutrients

Protein 0.7g 1% DV

Total Fat 25.1g 32% DV

Carbs 2.3g 1% DV

Fiber 0.8g 3% DV

Sugar 0.6g 1% DV

Electrolytes

Sodium 9743.5mg 100% DV

Potassium 74.8mg 2% DV

Cholesterol 75mg 25% DV

Vitamins & Minerals

Vitamin A 145.8mcg 16% DV

Vitamin C 1.3mg 1% DV

Calcium 15.3mg 1% DV

Iron 0.4mg 2% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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