Tired of boring, repetitive meal prep? Indian cuisine offers a world of flavour that's not only exciting but also incredibly budget-friendly. These seven dishes are easy to make in batches and their flavours often get even better with time.
1. Dal Tadka (Tempered Lentils)
Dal is a cornerstone
of Indian cuisine and a meal prep champion. Made from lentils, which are inexpensive and packed with protein, a big pot of dal can form the base for several meals. The magic is in the 'tadka'—a tempering of spices like cumin seeds, garlic, and dried chillies in hot ghee or oil, which is poured over the cooked lentils just before serving. You can prepare a large batch of plain dal and freeze it in portions. When you're ready to eat, simply thaw and add a fresh tadka for that just-cooked taste.
2. Chana Masala (Chickpea Curry)
This hearty North Indian curry is a global favourite for a reason. Its base of chickpeas, tomatoes, onions, and a blend of aromatic spices makes for a deeply flavourful and satisfying dish. Chana masala is perfect for meal prep because the flavours meld and intensify overnight, meaning your leftovers will taste even more delicious the next day. It's also incredibly versatile—serve it with rice, roti, or even as a filling for a wrap. Since it’s built on pantry staples like canned chickpeas and tomatoes, it’s a wallet-friendly option.
3. Rajma Masala (Kidney Bean Curry)
Similar to chana masala, rajma is a rich, protein-filled curry made with kidney beans in a thick, spiced tomato gravy. It's a beloved comfort food, often paired with rice (a combination known as 'Rajma Chawal'). Kidney beans are affordable and filling, making this an excellent choice for a budget-conscious meal plan. Like many curries, rajma tastes even better a day or two after it's made, allowing the beans to fully absorb the complex flavours of the spices. It freezes exceptionally well, so you can make a large batch and have a comforting meal ready to go.
4. Aloo Gobi (Potato and Cauliflower)
Aloo Gobi is a simple, dry-style curry that combines potatoes and cauliflower with classic Indian spices like turmeric, cumin, and coriander. Both potatoes and cauliflower are generally inexpensive and readily available. This dish holds up beautifully in the refrigerator, making it an excellent choice for lunch boxes or a quick weeknight side. Unlike some saucier curries, its texture remains firm and pleasant upon reheating, avoiding the sogginess that can sometimes plague pre-prepared vegetables.
5. Vegetable Pulao
Pulao is a fragrant onepot rice dish that is endlessly adaptable. You can use any mix of vegetables you have on hand—carrots, peas, beans, and potatoes are common additions—making it a great way to clean out your fridge. The rice is cooked with whole spices like cinnamon, cloves, and cardamom, infusing it with a wonderful aroma. Pulao can be a complete meal on its own or served with a side of yogurt or a simple curry. It reheats perfectly, and you can make a large batch to portion out for lunches throughout the week.
6. Khichdi (Lentil and Rice Porridge)
Often hailed as the ultimate Indian comfort food, khichdi is a simple, nourishing dish made by cooking rice and lentils together until they form a soft, porridgelike consistency. At its most basic, it's seasoned with just turmeric and salt, but it can be elevated with a flavourful tadka. Khichdi is incredibly easy to digest, nutritious, and extremely cheap to make. It's the perfect onepot meal to prepare in a large batch, providing a wholesome and soothing option for days when you crave something simple yet satisfying.
7. Lemon Rice (Chitranna)
For a meal prep option that isn't a curry, Lemon Rice is a fantastic choice. This South Indian dish is made by mixing cooked rice with a tempering of mustard seeds, lentils, peanuts, and curry leaves then finished with a generous squeeze of fresh lemon juice. The result is a vibrant,, tangy,, and crunchy rice dish that can be eaten on its own or serve as a flavourful base for grilled chicken or vegetables. It keeps well in the fridge for several days and is a bright,, refreshing alternative to plain steamed rice.
