Vegetable Biryani
Serves 6
| Ingredients | |
|---|---|
| 400g basmati rice | 250g cauliflower, cut into flowerettes |
| 100g green peas, shelled | 100g carrots, cut into 2.5 cm. long pieces |
| 100g French beans, cut into diamond shaped pieces | 3 potatoes, cut into four pieces each |
| 2 black cardamoms | 4 green cardamoms |
| 4 cm. cinnamon | 4 cloves |
| 8 peppercorns | 1 tsp. black cumin seeds |
| 3 bay leaves | Few strands of saffron |
| Masala for the vegetables | |
|---|---|
| 250g onions, sliced | 3/4 cup yoghurt |
| 4 tsp chilli powder | 3 tsp ginger-garlic paste |
| 2 tsp mint paste | 1 1/2 tsp garam masala powder |
| 1 1/2 tsp coriander-cumin powder | Salt to taste |
| 3 tbsp ghee (butter) or more | Ghee (butter) for deep frying onions |
| For the garnish | |
|---|---|
| 2 tomatoes, sliced | 2 capsicums, sliced |
| 2 onions, fried till crisp | Few mint leaves |
Method
To prepare the vegetables:
- Clean the vegetables with warm water and dry them well.
- Mix all the ingredients for the masala, except the ghee, and marinate the vegetables in it for one hour.
- Heat ghee and deep fry the onions till well browned. Remove from ghee. When cool, grind to a paste.
- Clean and cook the rice in double the quantity of water. When done, remove the rice and spread it on a plate. Keep aside to cool.
To prepare the Rice:
- Lightly roast the saffron, powder and sprinkle over the rice.
- Heat ghee in a pan and season it with the whole spices.
- Add the vegetables and sauté for five minutes.
- Add a little water and cook the vegetables till done and almost dry.
- In a baking dish arrange alternate layers of rice and the prepared vegetables.
- Top with garnish and bake in a moderately hot oven for 20 minutes.
- Serve hot with raita and papad.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 475 | Carotene (μg) | 465.94 |
| Protein (g) | 8.4 | Vitamin C (mg) | 34.3 |
| Carbohydrate (g) | 71.98 | Mg (mg) | 101.1 |
| Fat (g) | 17.1 | Na (mg) | 38.92 |
| Fibre (g) | 2.94 | K (mg) | 257.25 |
| Minerals (g) | 1.61 | Mn (mg) | 0.65 |
| Calcium (mg) | 136.7 | Zn (mg) | 1.58 |
| Phosphorus (mg) | 295.8 | Cr (mg) | 0.01 |
| Iron (mg) | 1.76 | ||
Modification
Sauté the onions instead of deep frying it .
Reduce the amount of oil used for preparation.
- 400g basmati rice
- 250g cauliflower, cut into flowerettes
- 100g green peas, shelled
- 100g carrots, cut into 2.5 cm. long pieces
- 100g French beans, cut into diamond shaped pieces
- 3 potatoes, cut into four pieces each
- 2 black cardamoms
- 4 green cardamoms
- 4 cm. cinnamon
- 4 cloves
- 8 peppercorns
- 1 tsp. black cumin seeds
- 3 bay leaves
- Few strands of saffron
Masala for the vegetables:
- 250g onions, sliced
- 3/4 cup yoghurt
- 4 tsp chilli powder
- 3 tsp ginger-garlic paste
- 2 tsp mint paste
- 1 1/2 tsp garam masala powder
- 1 1/2 tsp coriander-cumin powder
- Salt to taste
- 2 tbsp ghee (butter) or more
For the Garnish :
- 2 tomatoes, sliced
- 2 capsicums, sliced
- 2 onions, fried till crisp
- Few mint leaves
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 400 |
| Protein (g) | 8.4 |
| Carbohydrate (g) | 71.98 |
| Fat (g) | 8.72 |
| Fibre (g) | 2.94 |
| Minerals (g) | 1.61 |