How long does Gym Bro High Protein Lunch Box take?

40 minutes from start to finish. That is 10 minutes of preparation and 30 minutes of cooking.

How many people does Gym Bro High Protein Lunch Box serve?

3. The ingredient quantities on this page rescale if you are cooking for a different number.

Is Gym Bro High Protein Lunch Box vegetarian?

Yes. No meat, no fish and no egg.

Is Gym Bro High Protein Lunch Box spicy?

It is medium: 2 on our scale of 3. Chilli scales gently when you change the servings, so doubling the recipe does not double the heat.

What do I need to make Gym Bro High Protein Lunch Box?

300 grams Soya Chunks, 100 grams Low Fat Paneer, 25 grams Cookd Madurai Chukka Masala, ½ cup Toor Dal, ¼ cup Rice, ½ cup Hung Curd, and a few more listed on this page.

Do I need a pressure cooker for Gym Bro High Protein Lunch Box?

Yes, this one is cooked under pressure.

How many calories are in Gym Bro High Protein Lunch Box?

About 874 a serving. The full nutrition table is on this page, per serving and for the whole batch.

Gym Bro High Protein Lunch BoxCook

Gym Bro High Protein Lunch Box

Name: Gym Bro High Protein Lunch Box
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 3 servings
Cuisine: Indian, Tamil Nadu
Ingredients: ½ tsp Asafoetida; 3.5 tsp Sambar Powder; 90 grams Tomato; 1.5 tsp Salt; 10 grams Tamarind; 2 cup Water; 1 Green Capsicum, Diced; 1.5 cup Water; 1 tsp Brown Sugar; 1 tsp Coconut Oil; 80 grams Onion, Finely Chopped; 80 grams Tomato, Diced; 2 sprigs Curry leaves; 300 grams Soya Chunks, Soaked; 25 grams Cookd Madurai Chukka Masala; ¼ cup Water; 100 grams Low Fat Paneer; ½ cup Toor Dal; ¼ cup Rice; ½ cup Hung Curd; for garnish Coriander Leaves; 1 tsp Ghee; 1 grams Fenugreek Seeds; 2 Dry Red Chilli; 50 grams Carrot, Diced; for soaking Water; ½ tsp Mustard Seeds; ¼ cup Peanuts; 75 grams Small Onion (Shallots); 75 grams Drumstick

Also known as sambar satham, bisi belabath · Veg · Rice dishes, Curries & Gravies

Rice dishes Curries & Gravies Kuzhambu, Sambar & Rasam Dal Dry sides One-pot meals Snacks & Starters High protein

Total40 min

Prep10 min

Cook30 min

Serves3

Per serving874 cal

Spicemedium

You’ll need: Pressure Cooker

Good for: Lunchbox, Rainy Day

Cook along

6 steps, each one filmed

A short video for every step, so your hands never have to leave the pan.

Start cooking

Gym bro high protein lunch box: sambar rice with hung curd and paneer, plus soya chunks in Cookd Madurai Chukka Masala. Medium-spicy, serves 3, 40 min, video.

High protein

Ingredients

31 items

Cooking for3 servings

Asafoetida½ tsp
Sambar Powder3.5 tsp
Tomato90 grams
Salt1.5 tsp
Tamarind10 grams
Water3.75 cup
Green Capsicum, Diced1
Brown Sugar1 tsp
Coconut Oil1 tsp
Onion, Finely Chopped80 grams
Tomato, Diced80 grams
Curry leaves3 sprigs
Soya Chunks, Soaked300 grams
Cookd Madurai Chukka Masala25 grams
Low Fat Paneer100 grams
Toor Dal½ cup
Rice¼ cup
Hung Curd½ cup
Coriander Leavesfor garnish
Ghee1 tsp
Fenugreek Seeds1 grams
Dry Red Chilli2
Carrot, Diced50 grams
Waterfor soaking
Mustard Seeds½ tsp
Peanuts¼ cup
Small Onion (Shallots)75 grams
Drumstick75 grams
Cumin¼ tsp
Beans, Diced50 grams
Turmeric Powder¼ tsp

Contains: milk, groundnut, wheat, soya.

Nutrition

One serving, and the whole batch of 3. Worked out from the ingredients, so treat it as a close guide.

Nutrient	Per serving	All 3
Energy	874kcal	2622kcal
Protein	81g	243g
Carbohydrate	99g	297g
Fat	19g	57g
Fibre	28g	83g
Sugar	15g	44g

Cookd masalas for low fat paneer

Method

1
Wash and soak the rice and toor dal for 20 minutes.
Toor DalRiceWater
2
In a pressure cooker, pour the ghee and add the fenugreek, mustard, cumin seeds, dried red chilli, curry leaves and peanuts. Let them splutter. Add in all the veggies (Shallots, Drumsticks, carrot and beans) and saute for 10 seconds.
GheeFenugreek SeedsDry Red ChilliCarrotMustard SeedsPeanutsSmall Onion (Shallots)DrumstickCuminCurry leavesBeans
3
Add in the powdered spices, tomato and saute for 1-2 minutes on a low-medium flame, making sure not to burn the masalas. Pour in the tamarind water and high-protein curd, and mix thoroughly.
AsafoetidaSambar PowderTomatoSaltTamarindWaterLow Fat PaneerHung CurdTurmeric Powder
4
Grate in the high-protein paneer, strain and add in the soaked rice and dal, diced capsicum. Pour water and bring it to a boil, add in the brown sugar, cover and let it pressure cook on a medium flame for 4 whistles (around 14 minutes). Let it rest, once the pressure releases, mix thoroughly and set aside.
Green CapsicumWaterBrown SugarCoriander Leaves
5
In a pan, pour coconut oil and add chopped onions and tomatoes Saute on a medium flame for 2-3 minutes or until the tomatoes turn mushy. Add in the soaked and drained soya chunks and mix thoroughly.
Coconut OilOnionTomatoCurry leavesSoya Chunks
6
Add in the Cookd Madurai Chukka Masala, pour water and mix to combine. Saute for a minute on a medium flame and serve with the sambar rice.
Cookd Madurai Chukka MasalaWater

Before you start

How long does Gym Bro High Protein Lunch Box take?: 40 minutes from start to finish. That is 10 minutes of preparation and 30 minutes of cooking.
How many people does Gym Bro High Protein Lunch Box serve?: 3. The ingredient quantities on this page rescale if you are cooking for a different number.
Is Gym Bro High Protein Lunch Box vegetarian?: Yes. No meat, no fish and no egg.
Is Gym Bro High Protein Lunch Box spicy?: It is medium: 2 on our scale of 3. Chilli scales gently when you change the servings, so doubling the recipe does not double the heat.
What do I need to make Gym Bro High Protein Lunch Box?: 300 grams Soya Chunks, 100 grams Low Fat Paneer, 25 grams Cookd Madurai Chukka Masala, ½ cup Toor Dal, ¼ cup Rice, ½ cup Hung Curd, and a few more listed on this page.
Do I need a pressure cooker for Gym Bro High Protein Lunch Box?: Yes, this one is cooked under pressure.
How many calories are in Gym Bro High Protein Lunch Box?: About 874 a serving. The full nutrition table is on this page, per serving and for the whole batch.