24+ Delicious Summer Indian Lunch Recipes for a Refreshing Meal

When the summer heat hits, the last thing you want is a heavy, greasy meal that leaves you feeling sluggish.

Instead, you crave light, refreshing dishes that are not only easy on the stomach but also packed with flavors that excite your taste buds.

Indian cuisine, with its wide array of fresh vegetables, aromatic spices, and cooling ingredients, offers the perfect solutions for summer lunches.

From vibrant salads to tangy curries and grilled delights, there’s no shortage of light yet fulfilling dishes that are ideal for hot days.

In this article, we’ve compiled a list of over 24+ summer Indian lunch recipes that are not only delicious but also nourishing.

Whether you’re in the mood for something spicy, tangy, or subtly sweet, these recipes will keep you refreshed and energized.

Get ready to explore the best of summer dining with these easy-to-make, crowd-pleasing Indian dishes.

24+ Delicious Summer Indian Lunch Recipes for a Refreshing Meal

Summer is the season for vibrant, fresh, and light meals that not only help keep the heat at bay but also provide nourishment and energy for the day ahead.

These 24+ summer Indian lunch recipes offer an amazing mix of flavors, from tangy mango rice to refreshing cucumber raita, all designed to suit your craving for something cool and satisfying.

Whether you’re planning a quick lunch for yourself or preparing a meal for the family, these dishes are easy to prepare and perfect for enjoying the best of summer’s produce.

With these recipes, you can easily create a variety of meals that are healthy, tasty, and perfect for those warm afternoons.

So, get ready to dive into the colorful world of Indian cuisine and enjoy the summer season with these mouthwatering dishes.

Aam Panna Chana Chaat

Tangy, spicy, and refreshing — this dish brings together the cooling qualities of raw mango (aam panna) and the protein-rich goodness of chickpeas.

It’s the ideal light yet nourishing meal to enjoy on a summer afternoon, especially when you’re craving something flavorful but not too heavy.

Ingredients:

• 1 cup boiled chickpeas (chana)
• 1/2 cup aam panna (raw mango drink)
• 1 small cucumber, chopped
• 1 small red onion, finely chopped
• 1 small tomato, chopped
• 1 green chili, finely chopped (optional)
• 1 tbsp chopped mint leaves
• 1 tbsp chopped coriander
• 1/2 tsp roasted cumin powder
• Black salt to taste
• Sev or crushed papdi (optional) for garnish

Instructions:

1. In a mixing bowl, combine the boiled chickpeas, cucumber, onion, tomato, green chili, mint, and coriander.
2. Pour the aam panna over the mix and stir gently.
3. Add roasted cumin powder and black salt. Mix well.
4. Let it sit in the refrigerator for 10–15 minutes.
5. Serve chilled, garnished with sev or crushed papdi for crunch.

Aam Panna Chana Chaat is more than just a salad — it’s a hydrating, gut-friendly, and tasty meal.

Its burst of tang and spice with the nutrition of chickpeas makes it a guilt-free indulgence, ideal for summer lunches when cooking elaborate meals feels like a chore.

Curd Rice with Mango Ginger Pickle

A South Indian classic, curd rice (also known as thayir sadam) is the ultimate cooling comfort food.

Creamy, probiotic-rich curd blends with rice to create a soothing base, while the mango ginger pickle adds a zesty punch. It’s a minimal-cook dish that tastes best when served chilled.

Ingredients:

• 1 cup cooked and cooled rice
• 1 cup fresh curd (yogurt)
• 1/4 cup milk (optional, for thinning)
• Salt to taste
• 1 tsp mustard seeds
• 1 tsp urad dal
• 1 sprig curry leaves
• 1 green chili, chopped
• 1/2 tsp grated ginger
• 1 tbsp finely chopped coriander
• 1 tbsp pomegranate seeds (optional)
• Mango ginger pickle (available in Indian stores)

Instructions:

1. Mash the cooked rice lightly and mix in the curd and milk to get a creamy consistency.
2. Heat a teaspoon of oil in a small pan. Add mustard seeds, urad dal, curry leaves, chopped chili, and ginger. Sauté until the dal turns golden.
3. Pour the tempering over the rice-curd mixture and mix well.
4. Add salt and chopped coriander.
5. Chill in the fridge for 15–20 minutes before serving.
6. Serve with a side of mango ginger pickle and a sprinkle of pomegranate seeds.

Curd rice is a timeless Indian lunch that helps cool the body and soothe the stomach — perfect for hot weather.

Pairing it with mango ginger pickle elevates the dish, adding both flavor and digestion-friendly benefits. It’s a no-fuss, deeply satisfying meal.

Lauki Kofta Curry with Phulka

This recipe transforms the humble bottle gourd (lauki) into delightful, airy koftas that float in a light tomato-yogurt curry.

Served with soft phulkas, it’s a wholesome and low-oil meal that keeps you full without weighing you down — a great summer lunch option.

Ingredients for Koftas:

• 1 medium lauki (bottle gourd), peeled and grated
• 1/4 cup besan (gram flour)
• Salt to taste
• 1/4 tsp turmeric
• 1/2 tsp chili powder
• Oil for shallow frying

Ingredients for Curry:

• 1 tbsp oil
• 1/2 tsp cumin seeds
• 1 onion, finely chopped
• 1 tsp ginger-garlic paste
• 2 tomatoes, pureed
• 1/4 cup curd, whisked
• 1/2 tsp turmeric
• 1/2 tsp coriander powder
• 1/2 tsp garam masala
• Salt to taste
• Fresh coriander for garnish

Instructions:

1. Squeeze the excess water from grated lauki. Mix with besan, salt, turmeric, and chili powder. Shape into small balls and shallow-fry until golden. Set aside.
2. Heat oil in a pan, add cumin seeds. Once they splutter, add onion and sauté until golden.
3. Add ginger-garlic paste and cook until raw smell disappears.
4. Add tomato puree, turmeric, coriander powder, and salt. Cook until the oil separates.
5. Lower the heat and stir in whisked curd. Simmer for 5–7 minutes.
6. Add the koftas to the curry and cook for 3–4 minutes.
7. Garnish with coriander and serve hot with soft phulkas.

Lauki Kofta Curry is a creative way to incorporate summer vegetables without compromising on taste.

The lightness of the koftas and the tang of the curry make it a balanced meal that’s both nutritious and indulgent. Perfect for a sit-down summer lunch with family.

Lemon Rice with Roasted Peanuts

Zesty and vibrant, lemon rice is a South Indian staple that’s perfect for a quick summer lunch. The fresh lemon juice not only adds a citrusy punch but also helps with digestion.

Paired with crunchy roasted peanuts, this dish is easy to make and satisfying without being too heavy.

Ingredients:

• 1 cup cooked and cooled rice
• 1.5 tbsp oil
• 1/2 tsp mustard seeds
• 1/2 tsp urad dal
• 1/2 tsp chana dal
• 2 dried red chilies
• 1 sprig curry leaves
• 1 green chili, slit
• 1/4 tsp turmeric powder
• Juice of 1 medium lemon
• Salt to taste
• 2 tbsp roasted peanuts
• Fresh coriander for garnish

Instructions:

1. Heat oil in a pan. Add mustard seeds, urad dal, chana dal, red chilies, green chili, and curry leaves.
2. Sauté until dals turn golden.
3. Add turmeric powder and immediately mix in the cooked rice.
4. Add salt and roasted peanuts. Stir well.
5. Turn off the heat and add lemon juice. Mix thoroughly.
6. Garnish with chopped coriander and serve at room temperature or slightly chilled.

Lemon rice is a no-fuss meal that’s both flavorful and light.

The combination of spice, citrus, and crunch makes it a refreshing lunch option during the warmer months. It travels well too, making it perfect for picnics or lunchboxes.

Khichdi with Ghee & Kachumber Salad

Khichdi is the ultimate Indian comfort food, and in summer, a lightly spiced version paired with a cooling kachumber salad hits the spot.

It’s easy on the stomach, requires minimal ingredients, and keeps you full without feeling heavy.

Ingredients for Khichdi:

• 1/2 cup moong dal (yellow lentils)
• 1/2 cup rice
• 1/2 tsp turmeric
• 1/2 tsp cumin seeds
• Salt to taste
• 1 tbsp ghee
• 4 cups water

Ingredients for Kachumber Salad:

• 1 cucumber, diced
• 1 tomato, diced
• 1 small red onion, finely chopped
• Juice of 1/2 lemon
• Salt and pepper to taste
• 1 tbsp chopped coriander

Instructions:

1. Wash rice and dal together and soak for 15 minutes.
2. In a pressure cooker, heat ghee and add cumin seeds.
3. Add soaked dal-rice, turmeric, salt, and water. Cook for 3–4 whistles or until soft.
4. For the salad, mix cucumber, tomato, onion, lemon juice, salt, pepper, and coriander in a bowl.
5. Serve khichdi hot, drizzled with extra ghee, alongside the chilled kachumber salad.

This dish is a summer lifesaver when you’re looking for a comforting, easy-to-digest meal.

The warmth of khichdi is balanced by the freshness of the salad, making it a holistic and hydrating lunch option.

Mint & Peas Pulao with Boondi Raita

This green-hued pulao is packed with the freshness of mint and the sweetness of green peas.

It’s fragrant, light, and cooling — a great rice-based dish for summer. Paired with boondi raita, it makes for a cooling and complete lunch.

Ingredients for Pulao:

• 1 cup basmati rice (soaked for 20 minutes)
• 1 cup green peas (fresh or frozen)
• 1/2 cup mint leaves
• 1/2 cup coriander leaves
• 1 green chili
• 1 small onion, sliced
• 1 tsp cumin seeds
• 2–3 cloves
• 1 small cinnamon stick
• Salt to taste
• 1 tbsp oil or ghee

Ingredients for Boondi Raita:

• 1 cup curd
• 1/4 cup plain boondi
• 1/2 tsp roasted cumin powder
• Salt to taste
• Water as needed

Instructions:

1. Blend mint, coriander, and green chili with a little water into a paste.
2. Heat oil in a pan. Add cumin seeds, cloves, cinnamon, and sliced onion. Sauté until golden.
3. Add the green paste and sauté until fragrant.
4. Add peas and drained rice. Mix gently.
5. Add 2 cups water and salt. Cook covered until rice is done.
6. For the raita, whisk curd with cumin powder, salt, and a little water. Add boondi just before serving.
7. Serve hot pulao with chilled boondi raita.

Mint & Peas Pulao is both aromatic and comforting.

The boondi raita provides a creamy contrast and a cooling element, making this duo a perfect harmony of flavor and freshness for summer lunches.

Cucumber and Carrot Tikki with Yogurt Dip

These crunchy tikkis are packed with grated cucumber and carrot, making them a healthy, refreshing option for a summer lunch.

Served with a cool yogurt dip, this dish is satisfying and light while offering a burst of flavors with every bite.

Ingredients for Tikkis:

• 1 cup grated cucumber (squeeze out excess water)
• 1/2 cup grated carrot
• 1/2 cup boiled potatoes, mashed
• 1/4 cup bread crumbs or besan (chickpea flour)
• 1/2 tsp cumin powder
• 1/2 tsp coriander powder
• 1/2 tsp chili powder
• Salt to taste
• Fresh coriander leaves, chopped
• Oil for shallow frying

Ingredients for Yogurt Dip:

• 1/2 cup plain yogurt
• 1/2 tsp roasted cumin powder
• Salt to taste
• A pinch of black pepper
• Fresh mint leaves, chopped

Instructions:

1. Combine grated cucumber, carrot, mashed potatoes, bread crumbs, cumin powder, coriander powder, chili powder, and salt in a mixing bowl.
2. Mix well and shape into small tikkis (cutlets).
3. Heat a little oil in a pan and shallow fry the tikkis until golden brown on both sides. Set aside.
4. For the yogurt dip, mix yogurt, roasted cumin powder, salt, pepper, and mint leaves in a bowl.
5. Serve the tikkis hot with the cool yogurt dip on the side.

These cucumber and carrot tikkis are light and crunchy, making them perfect for hot days when you crave something filling but not heavy.

Paired with a refreshing yogurt dip, it’s a great lunch option to keep you cool and satisfied.

Raw Mango & Mint Pulao

This pulao is a perfect blend of tangy raw mango and fresh mint, both of which have cooling properties.

The light, aromatic flavors of this rice dish make it ideal for a summer lunch, especially when paired with a side of raita or pickle.

Ingredients:

• 1 cup basmati rice (soaked for 20 minutes)
• 1/2 cup raw mango, grated or chopped
• 1/4 cup mint leaves, chopped
• 1/2 tsp cumin seeds
• 1 small onion, sliced
• 1-2 green chilies, slit
• 1/2 tsp turmeric powder
• 1/2 tsp garam masala
• 2 tbsp oil or ghee
• Salt to taste
• 2 cups water

Instructions:

1. Heat oil or ghee in a pan. Add cumin seeds and sauté until they splutter.
2. Add the sliced onions and green chilies, and sauté until the onions are golden brown.
3. Add grated raw mango, mint leaves, turmeric powder, and garam masala. Sauté for a minute.
4. Add soaked rice, salt, and water. Bring to a boil and then lower the heat. Cover and cook until the rice is done (about 12–15 minutes).
5. Fluff the rice gently and serve hot.

Raw Mango & Mint Pulao is the perfect summer meal, with the raw mango lending a tangy flavor while mint adds a refreshing coolness.

This aromatic rice dish is a great way to enjoy the season’s produce in a light and flavorful way.

Chilled Avocado and Tomato Salad with Lemon Dressing

This simple and nutritious salad is incredibly refreshing, especially for hot summer days.

The creamy texture of avocado complements the juiciness of tomatoes, and the tangy lemon dressing adds the perfect zesty note to the mix.

Ingredients:

• 1 ripe avocado, diced
• 2 medium tomatoes, diced
• 1 small cucumber, diced
• 1/4 red onion, thinly sliced
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1/2 tsp black salt
• A pinch of black pepper
• Fresh coriander leaves, chopped

Instructions:

1. In a bowl, combine the diced avocado, tomatoes, cucumber, and red onion.
2. In a small jar, mix olive oil, lemon juice, black salt, and black pepper to make the dressing.
3. Drizzle the dressing over the salad and toss gently.
4. Garnish with fresh coriander leaves and serve immediately.

This chilled avocado and tomato salad is a perfect summer lunch option when you want something light, nutritious, and refreshing.

It’s packed with healthy fats, vitamins, and antioxidants, making it a perfect midday boost.

Moong Dal Salad with Vegetables

This moong dal salad is a nutrient-packed, protein-rich dish that’s both cooling and refreshing.

With the combination of crunchy vegetables, seasoned moong dal, and a tangy dressing, it’s perfect for a quick, satisfying lunch during the summer months.

Ingredients:

• 1 cup moong dal (yellow lentils), soaked for 2-3 hours
• 1/2 cucumber, finely diced
• 1 medium tomato, diced
• 1/4 red onion, finely chopped
• 1/4 cup boiled corn kernels
• 1 green chili, chopped (optional)
• 1 tbsp lemon juice
• Salt to taste
• 1/2 tsp roasted cumin powder
• Fresh coriander leaves, chopped

Instructions:

1. Drain the soaked moong dal and steam or boil it until it’s soft but not mushy. Drain any excess water.
2. In a mixing bowl, combine the boiled moong dal with the diced cucumber, tomato, red onion, and boiled corn.
3. Add lemon juice, roasted cumin powder, and salt to taste. Toss everything together.
4. Garnish with chopped coriander leaves and serve immediately.

This moong dal salad is light yet filling, thanks to the protein from the lentils and the crunch from the veggies.

It’s a great choice for a healthy summer lunch, providing hydration and nourishment in every bite.

Pineapple Raita with Pulao

Pineapple raita is a sweet and tangy accompaniment that pairs beautifully with a fragrant pulao.

It’s a cooling, refreshing side dish that balances the heat and spice of a rice-based meal, perfect for summer.

Ingredients for Pulao:

• 1 cup basmati rice (soaked for 20 minutes)
• 1/2 cup mixed vegetables (carrot, peas, beans, etc.)
• 1/2 tsp cumin seeds
• 1 small onion, sliced
• 1/2 tsp garam masala
• 1/2 tsp turmeric powder
• Salt to taste
• 2 cups water

Ingredients for Pineapple Raita:

• 1 cup plain yogurt
• 1/2 cup fresh pineapple, finely chopped
• 1/4 tsp roasted cumin powder
• A pinch of black salt
• Fresh mint leaves, chopped

Instructions:

1. For the pulao, heat oil in a pan, add cumin seeds, and sauté onions until golden.
2. Add mixed vegetables, turmeric powder, garam masala, and salt. Sauté for a couple of minutes.
3. Add soaked rice and water, bring to a boil, then reduce the heat, cover, and cook until the rice is fully cooked.
4. For the pineapple raita, mix yogurt, chopped pineapple, roasted cumin powder, black salt, and chopped mint leaves in a bowl.
5. Serve the pulao hot with chilled pineapple raita on the side.

The sweet and tangy pineapple raita pairs wonderfully with the mild and aromatic pulao, making this combination a refreshing and satisfying summer lunch.

The raita provides a cooling contrast, perfect for hot afternoons.

Chickpea & Spinach Stir-Fry

This chickpea and spinach stir-fry is a simple yet flavorful dish that combines protein-rich chickpeas with the nutrient-dense goodness of spinach.

It’s lightly spiced and served with a side of roti or rice for a quick and satisfying meal.

Ingredients:

• 1 cup cooked chickpeas (or canned chickpeas, drained)
• 2 cups spinach leaves, chopped
• 1 small onion, sliced
• 1 tomato, chopped
• 2 garlic cloves, minced
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp chili powder
• Salt to taste
• 1 tbsp olive oil or ghee

Instructions:

1. Heat oil in a pan and add cumin seeds. Once they splutter, add garlic and onions and sauté until onions turn golden.
2. Add chopped tomato, turmeric powder, chili powder, and salt. Cook until the tomatoes soften.
3. Add the cooked chickpeas and cook for 5-7 minutes until they are well incorporated with the spices.
4. Add the chopped spinach and sauté until it wilts and is fully cooked.
5. Serve hot with roti, naan, or rice.

This chickpea and spinach stir-fry is a quick, one-pan dish that’s perfect for a busy summer day.

It’s light yet packed with protein and iron, making it a nutritious and filling lunch option.

Kachumber Salad with Poppy Seed Dressing

This Kachumber Salad is a traditional Indian combination of fresh, crisp vegetables, offering a refreshing crunch.

The poppy seed dressing adds a slightly nutty, creamy touch to the salad, making it the perfect side dish for a summer lunch or even a light meal on its own.

Ingredients for Kachumber Salad:

• 1 cucumber, finely diced
• 1 tomato, finely diced
• 1 small onion, finely chopped
• 1/2 carrot, grated
• 1/4 cup pomegranate seeds (optional)
• 1 green chili, finely chopped (optional)
• Fresh coriander leaves, chopped
• Salt to taste

Ingredients for Poppy Seed Dressing:

• 2 tbsp white poppy seeds
• 1 tbsp sesame seeds
• 1 tbsp yogurt
• 1/2 tsp lemon juice
• A pinch of black salt

Instructions:

1. In a mixing bowl, combine the diced cucumber, tomato, onion, grated carrot, pomegranate seeds, green chili, and fresh coriander leaves.
2. For the dressing, grind the poppy seeds and sesame seeds together to a coarse paste. Add yogurt, lemon juice, and black salt. Mix until smooth.
3. Drizzle the poppy seed dressing over the kachumber salad and toss gently.
4. Serve chilled for a refreshing, crunchy, and flavorful side.

The coolness of the vegetables and the unique poppy seed dressing make this salad an ideal addition to a summer meal.

It’s healthy, hydrating, and bursting with fresh flavors, making it perfect for lunch during the hot months.

Spinach and Mushroom Curry with Rice

This spinach and mushroom curry is a hearty yet light dish, filled with nutrients from both spinach and mushrooms.

It’s aromatic, flavorful, and perfect for those who enjoy a mild, comforting curry. Paired with rice, it makes for a wholesome, satisfying summer lunch.

Ingredients for Curry:

• 2 cups spinach leaves, washed and chopped
• 1 cup mushrooms, sliced
• 1 onion, finely chopped
• 2 tomatoes, pureed
• 1 tsp ginger-garlic paste
• 1/2 tsp cumin seeds
• 1/2 tsp coriander powder
• 1/2 tsp turmeric powder
• 1/2 tsp garam masala
• Salt to taste
• 1 tbsp oil

Ingredients for Rice:

• 1 cup basmati rice
• 2 cups water
• Salt to taste

Instructions:

1. Wash the rice and cook it in a pot with water and salt until it is soft and fully cooked.
2. For the curry, heat oil in a pan. Add cumin seeds and sauté until they splutter.
3. Add chopped onions and ginger-garlic paste, and sauté until the onions turn golden.
4. Add pureed tomatoes, turmeric powder, coriander powder, and garam masala. Cook until the oil separates from the masala.
5. Add the sliced mushrooms and sauté for a couple of minutes.
6. Add the chopped spinach, salt, and cook until the spinach wilts and everything is well combined.
7. Serve the curry with the cooked basmati rice.

Spinach and mushroom curry offers a healthy balance of flavors — the earthiness of mushrooms and the mild bitterness of spinach complement each other perfectly.

The rice adds a simple, neutral base to the curry, making it a fulfilling yet light summer meal.

Watermelon and Feta Salad with Mint Dressing

This watermelon and feta salad is a perfect light meal for the summer heat.

The sweet, juicy watermelon pairs beautifully with the salty feta cheese, while the mint dressing adds an extra burst of refreshing flavor. It’s a cool, hydrating, and satisfying dish that’s ideal for a light summer lunch.

Ingredients for Salad:

• 2 cups watermelon, cubed
• 1/2 cup feta cheese, crumbled
• 1/4 cup cucumber, diced
• 1/4 red onion, thinly sliced
• Fresh mint leaves, chopped
• Salt to taste

Ingredients for Mint Dressing:

• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1/2 tsp honey (optional)
• A pinch of black salt

Instructions:

1. In a large bowl, combine the cubed watermelon, crumbled feta cheese, diced cucumber, and sliced red onion.
2. For the mint dressing, whisk together olive oil, lemon juice, honey (if using), and black salt in a small bowl.
3. Drizzle the dressing over the salad and toss gently.
4. Garnish with fresh chopped mint leaves and serve immediately.

The sweetness of watermelon combined with the creamy feta creates an incredible contrast, while the mint dressing enhances the fresh flavors.

This salad is hydrating, full of antioxidants, and perfect for a refreshing, light lunch during the summer.

Masala Buttermilk (Chaas) with Aloo Tikki

Masala buttermilk, or “chaas,” is a refreshing and cooling drink, perfect for a summer lunch. Paired with crispy and spicy aloo tikki (potato patties), it makes for a satisfying, yet light, meal.

The coolness of the chaas balances out the warmth of the tikkis, creating a harmonious meal.

Ingredients for Masala Buttermilk:

• 1 cup plain yogurt
• 1 ½ cups cold water
• ½ tsp cumin powder
• 1/2 tsp black salt
• Salt to taste
• Fresh coriander leaves, chopped
• A pinch of asafoetida (hing) (optional)

Ingredients for Aloo Tikki:

• 2 large potatoes, boiled and mashed
• 1/4 cup peas, boiled and mashed
• 1 small onion, finely chopped
• 1 green chili, finely chopped
• 1 tsp garam masala
• 1 tsp red chili powder
• Salt to taste
• 1/4 cup breadcrumbs (optional)
• Oil for shallow frying

Instructions:

1. For the chaas, whisk together the yogurt and water until smooth. Add cumin powder, black salt, regular salt, and asafoetida (if using). Mix well.
2. For the aloo tikki, combine the mashed potatoes, peas, onion, green chili, garam masala, red chili powder, and salt in a bowl. Form into small patties.
3. Coat the tikkis in breadcrumbs (if using) and shallow fry in a pan until golden brown and crispy on both sides.
4. Serve the aloo tikkis hot with a side of chilled masala buttermilk.

Masala buttermilk is an excellent digestive and hydrating drink, while the crispy aloo tikkis are filling and packed with flavor.

Together, they make for a light yet satisfying meal that’s perfect for summer.

Cabbage and Peas Paratha

This cabbage and peas paratha is a hearty yet light Indian flatbread, stuffed with a nutritious filling of cabbage and green peas.

It’s perfect for a summer lunch because it’s not too heavy, but still fulfilling, especially when paired with a yogurt dip or pickle.

Ingredients for Filling:

• 1 cup cabbage, finely shredded
• 1/2 cup green peas, boiled
• 1/2 tsp cumin seeds
• 1/2 tsp coriander powder
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder
• Salt to taste
• Fresh coriander leaves, chopped
• 1 tbsp oil

Ingredients for Paratha Dough:

• 1 1/2 cups whole wheat flour
• Water as needed
• A pinch of salt
• Ghee or oil for cooking

Instructions:

1. For the filling, heat oil in a pan, add cumin seeds, and let them splutter. Add the shredded cabbage, peas, and spices. Cook for 5–7 minutes until the cabbage softens and the mixture is dry. Let it cool.
2. Prepare the dough by mixing flour, salt, and water. Knead into a soft dough and let it rest for 20 minutes.
3. Divide the dough into small balls and roll each ball into a small disc. Place a spoonful of the filling in the center and seal the dough around it.
4. Roll the stuffed dough ball into a flat paratha, being careful not to let the filling spill out.
5. Cook the paratha on a hot tawa or griddle, using ghee or oil until both sides are golden brown and crispy.
6. Serve the cabbage and peas paratha with yogurt, pickle, or a light raita.

This paratha is a great way to incorporate vegetables into your meal while still enjoying the comforts of a traditional Indian dish.

It’s filling but won’t leave you feeling too heavy, making it ideal for a light summer lunch.

Zucchini and Tomato Curry

This zucchini and tomato curry is a light, vegetable-packed dish that’s perfect for a summer lunch.

It’s mildly spiced, and the zucchini cooks to a soft, tender texture while absorbing the rich flavors of the tomato base. This curry pairs well with rice or chapati for a wholesome, refreshing meal.

Ingredients:

• 2 zucchinis, chopped into cubes
• 2 tomatoes, pureed
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp coriander powder
• 1/2 tsp cumin powder
• 1/2 tsp garam masala
• Salt to taste
• 1 tbsp oil
• Fresh coriander leaves for garnish

Instructions:

1. Heat oil in a pan. Add cumin seeds and sauté until they splutter.
2. Add chopped onions and garlic and cook until golden brown.
3. Add the pureed tomatoes, turmeric powder, coriander powder, cumin powder, and salt. Cook until the oil separates from the masala (spiced mixture).
4. Add the zucchini cubes to the pan, and cook until the zucchini becomes tender and absorbs the flavors of the spices (about 10-12 minutes).
5. Sprinkle garam masala on top and garnish with fresh coriander leaves.
6. Serve hot with chapati, roti, or rice.

This zucchini and tomato curry is light yet flavorful, with a mildly spicy base that is perfect for hot weather.

The zucchini adds a refreshing, subtle flavor to the curry, making it a great summer lunch option.

Lauki (Bottle Gourd) and Tomato Curry

Lauki (bottle gourd) is an incredibly hydrating and light vegetable that’s perfect for summer.

This simple curry, made with lauki and tomatoes, is flavorful yet gentle on the stomach, making it a great lunch option for hot days.

Ingredients:

• 2 cups lauki (bottle gourd), peeled and chopped
• 2 tomatoes, pureed
• 1 small onion, finely chopped
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp coriander powder
• 1/2 tsp garam masala
• 1/2 tsp chili powder
• Salt to taste
• 1 tbsp oil
• Fresh coriander leaves for garnish

Instructions:

1. Heat oil in a pan and add cumin seeds. Let them splutter.
2. Add chopped onions and sauté until golden brown.
3. Add pureed tomatoes, turmeric powder, coriander powder, chili powder, and salt. Cook the masala until the oil separates.
4. Add chopped lauki and mix well. Add water to cover the vegetables.
5. Cook until the lauki is tender and the curry thickens. Sprinkle garam masala and stir.
6. Garnish with fresh coriander leaves and serve with roti or rice.

This lauki and tomato curry is a light and refreshing dish that’s easy to digest.

It’s perfect for a summer lunch, providing a good balance of flavors while being easy on the stomach.

Mango Rice (Aam Ki Chutney Ke Saath)

Mango rice is a delicious and tangy dish, perfect for summer when mangoes are in season.

The flavors of ripe mango, combined with aromatic spices, make this rice dish a vibrant, satisfying meal. Paired with mango chutney, it becomes a tangy delight.

Ingredients for Mango Rice:

• 1 cup basmati rice (soaked for 20 minutes)
• 1 ripe mango, peeled and grated or finely chopped
• 1/2 tsp mustard seeds
• 1/2 tsp cumin seeds
• 1 dried red chili
• 1/2 tsp turmeric powder
• 1/2 tsp chili powder
• 1 tbsp oil
• Salt to taste
• Fresh coriander leaves for garnish

Ingredients for Mango Chutney:

• 1 ripe mango, chopped
• 1 tbsp sugar
• 1/2 tsp cumin powder
• 1/2 tsp red chili powder
• Salt to taste
• 1 tbsp lemon juice

Instructions:

1. For the chutney, cook the chopped mango, sugar, cumin powder, red chili powder, salt, and lemon juice in a small pan until it forms a thick, chunky sauce. Let it cool.
2. For the rice, heat oil in a pan and add mustard seeds, cumin seeds, and dried red chili. Once they splutter, add the grated mango, turmeric powder, chili powder, and salt.
3. Add the soaked rice and water. Cook the rice until tender.
4. Serve the mango rice with a spoonful of the mango chutney on top.

Mango rice is a flavorful, tangy dish that celebrates the taste of mangoes.

Paired with the chutney, this dish becomes a perfect summer lunch that combines sweetness, spice, and freshness.

Masoor Dal (Red Lentil Curry) with Cucumber Raita

Masoor dal is a protein-rich and light lentil curry that is perfect for a simple, satisfying summer lunch.

Paired with cooling cucumber raita, this dish is light yet filling and perfect for a warm afternoon.

Ingredients for Masoor Dal:

• 1 cup masoor dal (red lentils), washed
• 1 small onion, finely chopped
• 2 tomatoes, pureed
• 1/2 tsp turmeric powder
• 1/2 tsp cumin powder
• 1/2 tsp garam masala
• 1/2 tsp chili powder
• Salt to taste
• 1 tbsp oil
• Fresh coriander leaves for garnish

Ingredients for Cucumber Raita:

• 1/2 cup plain yogurt
• 1/2 cucumber, grated or finely chopped
• 1/4 tsp cumin powder
• A pinch of black salt
• Fresh coriander leaves for garnish

Instructions:

1. For the dal, heat oil in a pan. Add chopped onions and sauté until golden.
2. Add pureed tomatoes, turmeric powder, cumin powder, chili powder, and salt. Cook until the oil separates from the masala.
3. Add the washed masoor dal and water. Cook until the dal is soft and mushy (about 15-20 minutes).
4. Sprinkle garam masala on top and garnish with fresh coriander leaves.
5. For the raita, mix yogurt, grated cucumber, cumin powder, black salt, and fresh coriander leaves.
6. Serve the masoor dal with cucumber raita on the side.

Masoor dal is easy to prepare, light on the stomach, and packed with protein.

The cucumber raita provides a cool, creamy side dish that complements the spiced dal perfectly, making it a balanced and refreshing summer lunch.

Avocado and Chickpea Salad

This avocado and chickpea salad is a protein-packed, nutritious, and refreshing dish, making it a perfect choice for a light summer lunch.

The creamy avocado pairs wonderfully with the crunchy chickpeas, and the lemon dressing adds a zesty punch.

Ingredients:

• 1 ripe avocado, cubed
• 1 cup cooked chickpeas (or canned chickpeas, drained)
• 1 small cucumber, diced
• 1/4 red onion, finely chopped
• 1 tomato, diced
• 1/4 cup fresh coriander leaves, chopped
• 1 tbsp lemon juice
• Salt and pepper to taste
• 1/2 tsp cumin powder
• 1/4 tsp red chili flakes (optional)

Instructions:

1. In a large bowl, combine the cubed avocado, chickpeas, cucumber, onion, and tomato.
2. Add lemon juice, cumin powder, red chili flakes (if using), salt, and pepper.
3. Toss gently to combine, being careful not to mash the avocado.
4. Garnish with chopped coriander leaves and serve immediately.

This salad is not only light and filling but also packed with healthy fats from the avocado and protein from the chickpeas.

It’s perfect for a hot summer day, providing both hydration and nourishment.

Paneer Tikka with Mint Yogurt Dip

Paneer Tikka is a flavorful grilled dish that’s easy to prepare and perfect for summer.

It’s lightly spiced, juicy, and pairs beautifully with a tangy mint yogurt dip, making it a great lunch option for those who enjoy vegetarian meals with a bit of spice.

Ingredients for Paneer Tikka:

• 200 grams paneer (cottage cheese), cubed
• 1/4 cup thick yogurt
• 1 tbsp ginger-garlic paste
• 1 tbsp lemon juice
• 1/2 tsp turmeric powder
• 1 tsp red chili powder
• 1/2 tsp garam masala
• Salt to taste
• 1 tbsp oil
• 1/2 tsp cumin seeds (optional)

Ingredients for Mint Yogurt Dip:

• 1/2 cup plain yogurt
• 2 tbsp fresh mint leaves, chopped
• 1/2 tsp cumin powder
• 1/2 tbsp lemon juice
• Salt to taste

Instructions:

1. For the paneer tikka, mix yogurt, ginger-garlic paste, lemon juice, turmeric powder, red chili powder, garam masala, and salt in a bowl. Add the paneer cubes and marinate for 30 minutes.
2. Heat a grill pan or regular pan with a little oil. Add the marinated paneer cubes and cook on medium heat until golden and slightly charred on all sides (about 8-10 minutes). Optionally, sprinkle cumin seeds for extra flavor.
3. For the mint yogurt dip, mix yogurt, chopped mint leaves, cumin powder, lemon juice, and salt in a bowl.
4. Serve the paneer tikka with the mint yogurt dip.

Paneer Tikka is a great way to enjoy grilled flavors without the heaviness.

Paired with the cool and refreshing mint yogurt dip, it makes for a satisfying and light lunch that’s perfect for a summer afternoon.

Mango and Cucumber Raita

This mango and cucumber raita is a cooling, tangy, and slightly sweet dish that makes an ideal side dish for any Indian meal.

The combination of mango and cucumber, both cooling ingredients, makes it perfect for hot days, adding flavor and refreshment to your lunch.

Ingredients:

• 1 ripe mango, peeled and finely diced
• 1/2 cucumber, grated
• 1 cup plain yogurt
• 1/2 tsp cumin powder
• A pinch of black salt
• Fresh coriander leaves, chopped
• 1/4 tsp black pepper (optional)

Instructions:

1. In a mixing bowl, combine the diced mango and grated cucumber.
2. Add the yogurt, cumin powder, black salt, and black pepper (if using), and stir well until everything is evenly mixed.
3. Garnish with fresh coriander leaves and serve chilled.

This mango and cucumber raita is the perfect way to beat the summer heat.

The sweetness of the mango, combined with the coolness of the cucumber and the creamy yogurt, makes for a refreshing and light side that pairs well with any rice or flatbread dish.