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?

100 grams Low Fat Paneer, 300 grams Soya Chunks, ¼ cup Rice, ½ cup Toor Dal, ½ cup Hung Curd, 25 grams Cookd Madurai Chukka Masala, 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: ¼ cup Rice; ½ cup Toor Dal; for soaking Water; 1 tsp Ghee; 1 grams Fenugreek Seeds; ½ tsp Mustard Seeds; ¼ tsp Cumin; 2 Dry Red Chilli; 1 sprigs Curry leaves; ¼ cup Peanuts; 75 grams Small Onion (Shallots); 75 grams Drumstick; 50 grams Carrot, Diced; 50 grams Beans, Diced; ¼ tsp Turmeric Powder; ½ tsp Asafoetida; 3½ tsp Sambar Powder; 90 grams Tomato; 1½ tsp Salt; 10 grams Tamarind; 2 cup Water; ½ cup Hung Curd; 100 grams Low Fat Paneer; 1 Green Capsicum, Diced; 1½ cup Water; 1 tsp Brown Sugar; for garnish Coriander Leaves; 1 tsp Coconut Oil; 80 grams Onion, Finely Chopped; 80 grams Tomato, Diced

40 min
medium
Serves 3

Prep 10 min · Cook 30 min

Start cooking

6 steps, each one filmed. A short video for every step, so your hands never have to leave the pan.

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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

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

You’ll need: Pressure Cooker

Good for: Lunchbox, Rainy Day

Ingredients

31 items

3 people

Rice¼ cup
Toor Dal½ cup
Waterfor soaking
Ghee1 tsp
Fenugreek Seeds1 grams
Mustard Seeds½ tsp
Cumin¼ tsp
Dry Red Chilli2
Curry leaves3 sprigs
Peanuts¼ cup
Small Onion (Shallots)75 grams
Drumstick75 grams
Carrot, Diced50 grams
Beans, Diced50 grams
Turmeric Powder¼ tsp
Asafoetida½ tsp
Sambar Powder3½ tsp
Tomato90 grams
Salt1½ tsp
Tamarind10 grams
Water3¾ cup
Hung Curd½ cup
Low Fat Paneer100 grams
Green Capsicum, Diced1
Brown Sugar1 tsp
Coriander Leavesfor garnish
Coconut Oil1 tsp
Onion, Finely Chopped80 grams
Tomato, Diced80 grams
Soya Chunks, Soaked300 grams
Cookd Madurai Chukka Masala25 grams

Contains: milk, groundnut, wheat, soya.

Nutrition

Per 1 person, and for all 3 people. Worked out from the ingredients, so treat it as a close guide.

Nutrient	Per 1 person	All 3 people
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.
RiceToor DalWater
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 SeedsMustard SeedsCuminDry Red ChilliCurry leavesPeanutsSmall Onion (Shallots)DrumstickCarrotBeans
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.
Turmeric PowderAsafoetidaSambar PowderTomatoSaltTamarindWaterHung CurdLow Fat Paneer
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?: 100 grams Low Fat Paneer, 300 grams Soya Chunks, ¼ cup Rice, ½ cup Toor Dal, ½ cup Hung Curd, 25 grams Cookd Madurai Chukka Masala, 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.