How Pulses Bring Families Together
Ensuring that your child’s lunchbox is both nutritious and enjoyable can feel like a daily challenge. Kids can be picky eaters, and parents often struggle to find recipes that are both healthy and appealing to young palates. Pulses, however, offer a perfect solution. They are rich in protein, fiber, and iron — essential nutrients for growing children — and they can be adapted into fun, flavorful dishes that kids actually want to eat. The key is variety and creativity. Here are three easy pulse-based lunchbox recipes that are not only nutritious but also loved by kids across ages:
(1) Moong Dal Chilla Rolls – Moong dal, known for being light and easy to digest, is the perfect base for a soft, savory pancake. Soak one cup of moong dal for a few hours, blend it with ginger and a little green chili (if your child enjoys a bit of spice), then spread it on a hot pan like a dosa. Add grated vegetables like carrots and spinach to the batter for extra nutrition. Once cooked, roll the chilla with a cheese slice or a light spread of hummus, then slice it into small, bite-sized rolls. These rolls are soft, flavorful, and easy for small hands to manage
. (2) Rajma Tikki Burger – Kidney beans (rajma) are high in iron and protein. Boil and mash one cup of rajma with boiled potatoes, a pinch of cumin, salt, and a touch of garam masala. Form into patties and shallow fry until crispy. Place them in a whole wheat bun with lettuce, tomato, and a dash of ketchup or mayonnaise. These mini-burgers are both hearty and fun, and they can be customized with your child’s favorite condiments. They also freeze well, making them a great make-ahead option.
(3) Chana Dal Stuffed Paratha – A twist on traditional parathas, this version uses cooked and mashed chana dal mixed with finely chopped onions, coriander, and mild spices like ajwain and cumin. Stuff this mixture into whole wheat dough, roll it out, and cook on a tawa with minimal ghee or oil. Cut into triangles or fun shapes using cookie cutters. These protein-rich parathas stay soft even when cool and pair wonderfully with curd or chutney in the lunchbox. What makes these recipes great for lunchboxes is their portability, nutritional value, and flavor retention. They taste good even when eaten cold or at room temperature, and they offer slow-digesting energy to keep kids active and focused through school hours. Pulses also help in building immunity and enhancing concentration due to their B-vitamin and mineral content. To add more fun, include small dips or fruit sides and pack them in colorful containers to enhance the appeal. By introducing pulses in creative and delicious ways, parents can help children develop healthy eating habits early on while ensuring balanced nutrition throughout the day.
