Biryani with Cauliflower
Biryani with Cauliflower - Smart roasted veggie rice
Healthy, because
Even smarter
Nutritional values
Cauliflower is a first-class source of potassium. The mineral ensures a balanced fluid balance in the body and helps prevent cardiac arrhythmia - so the pump stays in time.
If you can't get oyster or shiitake mushrooms, you can replace them with button mushrooms. Instead of cilantro, the biryani with cauliflower also tastes great with flat-leaf parsley.
(Percentage of daily recommendation)
| Calorie | 459 cal. | (22 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.1 g | (40 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 74.5 μg | (124 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 23.9 μg | (53 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 99 mg | (104 %) | ||
| Potassium | 1,109 mg | (28 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 148 mg | (49 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 220 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 9 ozs Brown basmati rice
- 1 oz raisins (2 TBSP.)
- salt
- 1 sm can saffron threads (0,1 g)
- 10 ozs Green beans
- 18 ozs Cauliflower (1/2 cauliflower)
- 4 shallots
- 1 oz ginger roots
- 8 ozs Oyster mushrooms (or shiitake mushrooms)
- 3 Tbsps Canola oil
- 1 Cinnamon stick
- 3 cloves
- 3 cardamom pods
- 2 bay leaves
- 1 tsp ground Turmeric
- ½ tsp Chili powder
- 2 ½ ozs sliced almonds (3 TBSP.)
- ½ bunch cilantro
- ½ tsp pink Peppercorns
Preparation steps
Cook washed rice with raisins in 2.5 times the amount of salted water for about 15 minutes until half done, then drain. Meanwhile, dissolve saffron in 2 tablespoons of hot water. Clean and wash the beans and put them in boiling salted water for 3 minutes. Then drain and rinse with cold water.
Clean cauliflower, wash, divide into small florets, dice the stalk. Peel and finely chop shallots and ginger. Clean mushrooms and cut into larger pieces.
Heat oil in a saucepan. First, add shallots and fry for 2 minutes over medium heat. Then add cinnamon, cloves, pressed cardamom and bay leaves and stir-fry for 2-3 minutes until the spices start to become fragrant.
Add cauliflower, beans, and mushrooms and stir-fry over medium heat for about 3 minutes. Stir in ginger and 10 ounces of water, salt everything, and simmer for 5-10 minutes over low heat.
Mix rice with raisins, turmeric and chili and put in an ovenproof pan. Fold in the vegetables and drizzle everything with the saffron stock. Cover the pan and cook in a preheated oven at 200 °C / 400 °F for approx. 40 minutes.
Meanwhile, toast almonds in a hot pan without fat over medium heat for 3 minutes. Wash cilantro, shake dry, and finely chop leaves. Coarsely crush pepper berries.
At the end of the cooking time, mix the cilantro leaves into the biryani. Sprinkle biryani with pink pepper berries and almonds and serve.
