Get organized with our weekly dinner meal plan featuring 5 easy, healthy, and tasty recipes for the family. Start your week right with homemade wholesome meals.
- THIS WEEK’S Dinner MEAL PLAN #02
- GRAB THE GROCERY LIST
- Tips For Meal Planning
Using a weekly dinner meal plan has several benefits that make life easier, healthier, and often, more affordable. Here are some key reasons why you might want to consider planning meals each week:
1.Saves Time
- Meal planning helps you avoid the daily “What should I make Tonight?” dilemma. Instead, you have a roadmap, so cooking becomes more efficient.
2.Reduces Food Waste
- When you plan, you can buy just what you need for each meal. This prevents extra food from going bad in the fridge.
3.Save Money
- Having a list of dinner recipes and a grocery allows you to be more mindful at the grocery store and avoid impulsive buying.
4.Keeps You Healthy
- Eating home-cooked, wholesome meals helps you control calorie intake, and portion sizes, and avoid pre-packaged or frozen food.
THIS WEEK’S Dinner MEAL PLAN #02
Here’s a week-long dinner meal plan that includes nutritious, tasty, and balanced meals, with an emphasis on healthy recipes :
- Monday: Vegetable Pasta Soup + Sourdough Bread
- Tuesday: Brown Rice Soya Pulao + Raita
- Wednesday: Sev Tamatar Ki Sabji + Chaas + Phulka
- Thursday: Vegetable Oats Soup + Stir Fried Broccoli
- Friday: Spiced Cauliflower + Hummus Bowl
- Bonus Salad Recipe : Pomelo Salad
Helpful Meal Prep:
Homemade Vegetable Stock
GRAB THE GROCERY LIST
Tips For Meal Planning
- Taking printouts of dinner menu and grocery lists always helps. Or update a reusable meal planner manually.
- Stick the meal plan on the most visible corner of the kitchen like the refrigerator or cabinet door.
- Sort the dinner recipes first and then jump-start on the grocery list.
- Substitute protein like paneer/tofu/chicken as per personal preference.
- If you are planning to include more side dishes, don’t forget to make them part of the grocery list.
We follow a strict NO SPAM Policy
Looking for a healthy and easy side dish? Try beetroot poriyal, a flavourful South Indian stir fry with fresh beetroot, coconut, and spices.
Estimated reading time: 4 minutes
- What is ‘Poriyal’?
- Ingredients You’ll Need
- How To Make Poriyal
- Serving Suggestion
- Beetroot Poriyal Recipe
What is ‘Poriyal’?
Poriyal is a Tamil word for stir-fried or sautéed vegetables. Fresh, local vegetables are quickly stir-fried with minimal spices to make a healthy, wholesome, vegetarian side dish for every meal.
Beetroot Poriyal is a traditional South Indian-style stir fry of beetroot, coconut, curry leaves, and spices
Why You’ll Love This Poriyal
- gluten free
- one pot dish
- vegan and vegetarian
- nourishing and healthy
- requires a minimal cooking time
Ingredients You’ll Need
- Oil: Use either coconut oil, groundnut oil, or the traditional Gingelly or sesame oil.
- Ginger and Garlic: I like adding crushed ginger and garlic paste to my beetroot poriyal. But it is optional. You can skip adding both ginger and garlic.
- Coconut: Use grated coconut and not desiccated or coconut powder.
- Spices: Red Chilli Powder, Turmeric, Asafoetida (hing), Mustard Seeds (rai), White Skinned Urad Dal
- Green Chilies, Curry Leaves, Fresh Coriander, and Water
Beetroot for Poriyal
It is always best to make beetroot poriyal with fresh beetroots as it increases the nutritional value and taste.
In case, fresh beetroot is not available use the frozen one. Thaw it as per packet instructions before making the poriyal. With beetroot, you can make hummus , salad , or masala chaas .
Many poriyal recipes suggest steaming the beet before stir-frying. I prefer cooking the beetroot without steaming beforehand.
How To Make Poriyal
Step 1) Remove the skin of beetroot. Wash it. Dice it into equal size pieces. Keep it aside in a bowl.
Step 2) Using a mortar pestle make a coarse paste of ginger and garlic.
Step 3) Heat oil in a stir-fry pan or kadhai. Once hot, add mustard seeds, urad dal, curry leaves, asafoetida (hing), green chilli, crushed ginger and garlic. Saute for a minute or till urad dal is nicely roasted.
Step 4) Add diced beetroot, salt, red chilli powder, turmeric, and stir to combine.
Step 5) Add two tablespoons of water, cover the pan with the lid, and allow beetroot to cook with the steam for 2 – 3 minutes.
Step 6) Open the lid, add grated coconut and freshly chopped coriander.
Beetroot Poriyal is ready for serving.
Serving Suggestion
Beetroot Poriyal is a traditional South Indian side dish. Serve it with other South Indian main course dishes like sambar , rice, and kuzhambu.
My favourite South Indian lunch menu is tomato garlic rasam , poriyal, potato fry , kosambari , and fried papadum. You can also eat beet poriyal as a healthy stir fry for lunch and dinner.
More South Indian Recipes
- Curd Rice
- Lemon Rice
- Medu Vada
- Coconut Rice
- Kele Ki Sabzi
- Vegetable Sambar
Ingredients
- ▢ 250 gram diced beetroot
- ▢ 2 tablespoon coconut oil
- ▢ 1 teaspoon mustard seeds (rai)
- ▢ 1 teaspoon white urad dal
- ▢ ¼ teaspoon hing (asafoetida)
- ▢ 1 tablespoon curry leaves
- ▢ 1 teaspoon chopped ginger
- ▢ 2 garlic cloves
- ▢ 1 green chili chopped
- ▢ ½ teaspoon red chilli powder
- ▢ ¼ teaspoon turmeric powder
- ▢ 1 ¼ teaspoon salt or to taste
- ▢ 2 tablespoon water
- ▢ 1 tablespoon grated coconut
- ▢ 1 tablespoon chopped coriander
Instructions
- Remove the skin of beetroot. Wash it. Dice it into equal size pieces. Keep it aside in a bowl. You can steam the beetroot after removing the skin and then dice it. I make poriyal without steaming beetroot.
- Using a mortar pestle make a coarse paste of ginger and garlic. Transfer it to a bowl and set aside.
- Heat oil in a stir fry pan or kadhai. Once hot, add mustard seeds, urad dal, curry leaves, asafoetida (hing), green chilli, crushed ginger and garlic. Saute for a minute or till urad dal is nicely roasted.
- Add diced beetroot, salt, red chilli powder, turmeric, and stir to combine.
- Add two tablespoons of water, cover the pan with the lid, and allow beetroot to cook with the steam for 2 – 3 minutes.
- Open the lid, add grated coconut and freshly chopped coriander. Stir to combine.
- Serve beetroot poriyal for lunch or dinner.
Recipe Notes:
Nutrition
We follow a strict NO SPAM Policy
