How to Vivify Your Lunch Box With Zunka and Whole Wheat
By Nmami Agarwal
July 11, 2017
It’s hard to keep your lunch box interesting when you’re short on time and high on taste and health factor. Sometimes, you just run out of ideas and prefer ditching home cooked meal for convenience food. It’s not healthy, but you need a change of taste. So, we have come up with an interesting twist to your regular tiffin of paranthas – a last minute recipe rich with fiber and herbs – Zunka stuff.
Marathi twist to regular Paratha recipe
- Preparation time: 5 minutes
- Cooking time: 5 minutes
- Nutritional benefits: A balanced plate of proteins, carbs, healthy fats, and fibers.
- Best enjoyed with: Fresh, unsalted curd (or yoghurt) whipped with ½ tsp of Walnut oil
What you need:
- Zunka prepared with high-protein Broccoli and other leafy veggies
- Whole wheat flour (soft dough)
- Olive or sesame oil for frying
How you cook:
- Mash Zunka in a bowl.
- Roll out two thin whole wheat chapatis.
- Layer them with the zunka mash.
- Press gently on the edges to seal the stuffing in.
- Lightly fry in a pan like a regular paratha.
- Cool, pack and enjoy.
If you have never cooked Zunka, here’s its simple recipe.
High-protein Zunka recipe
- Preparation time : 10 minutes
- Cooking time : 10 minutes
- Serves : 3 minutes
What you need:
- 1 small Onion, finely chopped
- 100 grams of Broccoli, finely chopped
- 100 grams of Baby corn, finely chopped
- 2 tsp of Garlic, chopped
- 1 tsp of Mustard seeds
- 1 tsp of Cumin seeds
- 1 tsp of Chilli Powder
- 1 cup of Gram Flour (Besan)
- 2 tsp of Oil
- 2 cups of Water
- Salt, as per taste
- Coriander leaves, for garnish
How you cook:
- Whisk gram flour and water in a bowl to a smooth paste.
- Heat oil in a heavy-bottomed pan and stir fry mustard and cumin seeds, chilli powder and garlic till a light golden colour appears.
- Add onion, broccoli, and baby corn and fry.
- Pour gram flour paste and mix quickly.
- Add some salt, stir, and cover the pan. Turn down heat to low and let it cook for 5 minutes.
- Sprinkle chopped coriander leaves and serve hot.
Tips to keep your Zunka interesting
- Colour therapy: To bring out a different colour to your Zunka and parathas, swap broccoli with beetroot (grated) and keep it interesting and fresh.
- High on hearty herbs: You could also half your salt and make up the other half with Oregano. This way, you cut down sodium of your diet and make it more heart-friendly.
- Spice it up with vitamins: If you’re looking for ways to add more vitamin C to your diet, add a teaspoon of lemon juice to the paste and use a bit of mango pickle while frying.
Over to you
As you can see, Zunka gram flour scrambled with herbs and veggies. However, we have shared ways to take it notches up as per your mood and preference. There are many more ways in which Indian ladies have customised this recipe. If you’ve done that too, don’t forget to share your tips below.