Rice & Lentils, Broccoli & Fruits
This wholesome lunch box is packed with kid-friendly favorites that deliver serious nutrition. The hearty casserole of white rice and lentils is rich in plant-based protein, complex carbs, and iron—great for sustained energy and growing muscles. On the side, steamed broccoli adds a dose of fiber, calcium, and immune-boosting vitamin C, while fresh fruits bring natural sweetness along with hydration and antioxidants. It’s a colorful, balanced meal that keeps kids full, focused, and fueled for the day.
You can prepare it all in advance and keep it refrigerated for up to 3 days.
Steamed Broccoli
Steaming broccoli is my go-to method because it preserves more of the nutrients, especially vitamin C and folate, which are sensitive to heat and water. When you boil broccoli, a good portion of these nutrients leach into the cooking water—and unless you're making soup, they’re lost. Steaming also keeps the texture crisp-tender and the color vibrant, making it more appealing (especially to kids!). Use a small steamer basket the fits a 3qt pot. Rinse fresh broccoli and separate to smaller florets. Place in the steamer within a pot, and fill the pot with tap water while making sure the water are still below the bottom of the steamer. Cover with the lid (preferably, use one that is not vented, or if that's the only option, then cover the lid with a clean kitchen cloth. Bring to boil, reduce the heat to low, and steam for 10 minutes or until as tender as preferred.
Fruits & Vegetables
Use the fruits of the season, more vegetables, what you currently have in stock or what your child prefers. Everything goes! (and nearly always super healthy too).
Rice & Lentils Casserole (Madjad'ra)
Madjad'ra is a timeless Middle Eastern classic comfort food that combines the heartiness of lentils with the delicate flavor of rice, all seasoned to perfection. With a little patience and attention to detail, you’ll have a flavorful, tender meal that’s full of warmth. Cook it beforehand, and keep refrigerated up to 4 days.
Follow the recipe here.