School Lunchbox Idea: Brown rice with cumin and broccoli, vegetable kofta korma

Brown rice with Packed lunch: broccoli and cumin, vegetable kofta korma and grilled salmon

Brown rice with Packed lunch: broccoli and cumin, vegetable kofta korma and grilled salmon

I am really excited to share this recipe for vegetable kofta with everyone. It is a-mayy-zing-ly scrumptious! If it were up to me, we would be having this on the menu every other day. I can have it with rice, flat bread, even on its own. Ouf, yumm-o. Who needs meat? But wait… didn’t the child say that he did not want any rice in his packed lunch? Right…

It all started last week, when dear son came home ravenous. Apparently he finished his snack and main lunch dish at the first break, and only had rice veggie rolls for lunch. He had to wait till 4.40 pm before sitting down for dinner at home, which was wolfed down within minutes. As a mother, I felt like a failure. Another plan had to be hatched. He obviously is going through some sort of growth spurt and couple that with the 15++ hours of swimming per week, we may need to put in more calories via nutrient dense food to fuel growth and recovery activity.

So, we had another minor consultation and I requested him to re-think the idea of having rice once in a while for lunch, (this was his deal breaker before.) He had really enjoyed the cumin and broccoli rice experiment last week so, he agreed to the idea as long the rice is not just plain steamed. Right-o! The plan is to go for wholegrain and fresh veggies for 55% carbs and vary protein sources to include more legumes on top of lean meat for fibre and other nutrients. The meals have to be broken down as well to allow for a steady stream of energy throughout the day.

So, this is what his meal plan looks like:

meal plan

From what I have read, a boy going through puberty needs about 2,400 calories a day  and an athlete may need an extra 500 – 1000 calories a day depending on level of activity – just as a guideline. However, it is important to also check the weight to track gains and losses and make adjustments accordingly. Whatever it is, I am pretty sure that if my child is continuously ravenous, he probably needs the extra sustenance. At the moment, I am aiming to provide around 2,400 – 2800 calories for him a day via 3 main meals + 3 snacks for days where he has 2 training sessions, and 3 main meals + 2 snacks on days with 1 swim session. We will see how we get on.

Mid-morning snack: Fruit salad and yoghurt. Wholemeal pesto pizza for post swim to share with friends.

Mid-morning snack: Fruit salad and yoghurt. Wholemeal pesto pizza for post swim to share with friends.

So far, since the the inclusion of the mid-morning snack, dear son seems to experience a higher level of satiety. I sincerely hope that we are on the right track.

Now, back to the yummy vegetable kofta korma…. I got the recipe from veggienumnums and with minor alterations, here is my version:

Orangey yumminess!

Orangey yumminess!

Kofta Balls (makes about 12 balls):

  • 1 egg
  • 200 gm sweet potato – grate fine
  • 170 gm carrots – grate fine
  • 1 small red onion – grate fine
  • 1 tablespoon fresh grated ginger
  • 1 tablespoon curry powder (I used Adabi curry powder)
  • 1-2 tbs olive oil
  • 3 tablespoons  plain flour
  • salt to taste
  • vegetable oil for frying

– squeeze excess liquid from grated carrots and sweet potato.

– mix the egg, sweet potato, carrots, red onion, ginger, curry powder, oil and plain flour. Add more flour if the mixture is not sticking.

– roll into balls and fry on medium heat until golden.

Korma Sauce

  • 3 tbs olive oil
  • 4 cardamom pods
  • 1 cinnamon stick about 1 inch long
  • 1 brown onion, diced
  • 2 garlic cloves, minced
  • 1 tsp fresh grated ginger
  • 1 tsp turmeric
  • 2 tsp ground coriander
  • 2 tsp ground cumin
  • 1 tsp chilli flakes
  • 80g  raw almonds, ground
  • 2 tablespoons tomato paste
  • 2 cups water
  • 1 cup coconut milk
  • prepared kofta balls

– heat oil to medium, saute cardamoms and cinnamon with onion. When onions turn slightly golden, add garlic and ginger. Stir.

– Mix all powdered spices and add a little bit of water to form a paste. Add this paste to the onion, garlic and ginger mix in the pan. Lower heat. Stir till incorporated. Add 1/2 cup of water and let the paste cook until thickened and the oil starts to separate.

– add ground almonds, tomato paste and the rest of the water. Let it simmer till thickens. Add salt to taste.

– When the sauce is thick, add the coconut milk and let it cook again til the sauce reaches the right consistency. Taste again and adjust the seasoning.

– Add the kofta balls and let it simmer for a few minutes.

Brown Rice with cumin and brocolli

  • 1/2 cup brown rice – cook with 1 cup of water and some salt (do this the night before). Let it cool.
  • 1 small head of broccoli, cut into florets
  • 1 teaspoon cumin seeds
  • 1 small brown onion – sliced.
  • 1 tablespoon of olive oil

– Heat oil in pan. Add cumin seeds and onions. When onions turn golden, add the broccoli florets.

– Lastly add the brown rice and stir till all incorporated.

_____________________________________________________

However, I must say, after all that cooking so early in the morning… this is how I feel like…

No cat was hurt in the taking of this photo... zzzz

No cat was hurt in the taking of this photo… zzzz

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About mumstech
Retired at 40 after working in various industries including banking and financial services, oil and gas as well as higher education.Now a stay-at-home mum, cheerleader for husband and son, cleaner, nutritionist, cook, laundry lady, driver, clerk cum administration assistant, public relations, personal assistant... I never knew that squeaky clean floors can give me such satisfaction!

2 Responses to School Lunchbox Idea: Brown rice with cumin and broccoli, vegetable kofta korma

  1. Sheila says:

    Masha Allah, I am very happy to see that you are taking good care of your family, more specifically your son. This is so much more rewarding than what a job and a so-called career can bring.

    • mumstech says:

      Syukran jazilan for your kind words. Though at times, I do miss the excitement and challenges that come with working, being a stay at home mum comes with its own little surprise packages at times, Alhamdulillah. May we always be guided to do things that will bring us His blessings in this life and the hereafter.

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