Matar Paneer, Spinach Dal and Bell Pepper Fry – Light & Nutritious Indian Thali

Matar Paneer & Palak Dal meal with aloo shimla mirch, cucumber raita and Roti

This easy Indian meal includes Palak Dal – Spinach Lentil Soup; Matar Paneer; Aloo Shimla Mirch ; Cucumber Raita; Avocado Chapati; Steamed Rice and Vegetable salad. The indian thali presented here consist of easy everyday recipes that take 30-40 minutes to cook and if you make multiple dishes in parallel, then whole spread can be cooked in less than 90 minutes. This everyday Indian family meal comprises of protein, vegetables & fruits, dairy and carbs. A combination of all these components make a healthy and balanced vegetarian meal for the whole family.

Over here in this meal plan, I have tried to add the food-based protein through lentil and green peas. Dairy protein has been added via cottage cheese and yogurt. Vitamins and minerals though spinach, green bell peppers, peas, cucumber and other vegetables in salad. Good fats through avocado and for carbs I have used rice and whole wheat flour. The recipes included in this family meal plan are:

  1. Palak Dal – Spinach Lentil Soup
  2. Matar Paneer – Light Everyday Recipe
  3. Aloo Shimla Mirch – Bell Pepper Potatoes Stir-Fry
  4. Cucumber Raita – Greek Yogurt with Cucumber
  5. Avocado Chapati
  6. Steamed Rice
  7. Vegetable salad

Links to detailed recipes and pictures for each dish are below. Keep scrolling for the one you need.

For vegetable salad, I have simply sliced election of vegetables and sprinkled some salt and lemon juice.

Final note

This meal plan is also good to share with family friends for a casual dinner night. Hope you and you family likes it.

Indian Family meal plan - Enhance Your Palate

“For pleasure has no relish unless we share it.” 

― Virginia Woolf, The Common Reader

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6 thoughts on “Matar Paneer, Spinach Dal and Bell Pepper Fry – Light & Nutritious Indian Thali

  1. 5 stars
    I can’t wait to make this meal! After going to your demonstration and tasting these recipes I have one word- Yum! I loved learning the tidbits of Indian culture and look forward to more of your delicious recipes.

    1. I am so glad that you enjoyed the class and loved the food, Monique. Would be happy to see your creation of spinach-lentil soup from the spice box you got.

      Have a wonderful day ahead!

  2. 5 stars
    These recipes are absolutely delicious! Rupali cooked these for a group of my friend’s and showed us how to prepare the dishes. What an absolutely wonderful time we all had! Everything was delicious!!

  3. Dear Rupali, Admire your passion for cooking and your creativity. However, I find Indian cooking too cumbersome and plus my kids just want to keep eating the same things over and over which makes me loose interest in trying out new things. Any suggestions on how you manage making new dishes everyday with just busy lifestyle in US.

    1. Thank you Jas for the appreciation, your words means a lot to me. With regards to cooking I divide my week for different activities and depending upon the schedule choose my cooking days and do bulk cooking so that I don’t end up in kitchen every day more than what I need.

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