Indian Vegetable Biriyani
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(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
541
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 541 cal. | (26 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 101 g | (67 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 6.1 g | (20 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 42.9 μg | (72 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 468 mg | (12 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 200 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps Avocado oil
- 1 onion (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- fresh ginger (peeled and minced)
- 1 tsp brown Mustard seed
- 1 tsp Cumin
- 2 Tbsps Curry powder
- 2 large, floury potatoes (peeled and cubed)
- 1 cup canned chickpeas (drained)
- ⅔ cup low-sodium vegetable stock
- 3 cups cooked Basmati rice
- 2 cups Baby spinach
- ½ cup Mango chutney (to serve)
- salt
- freshly ground Black pepper
Preparation steps
1.
Heat the oil in a large saucepan or casserole dish set over a medium heat until hot. Add the onion, garlic, ginger, and a pinch of salt, sweating for 6 - 8 minutes until golden.
2.
Add the seeds and curry powder, stirring well, and cook for a further 2 minutes. Stir in the potatoes and chickpeas, and cover with a lid. Cook over a reduced heat for 6 - 7 minutes until softened.
3.
Stir in the stock and rice, and cover with a lid. Cook for another 8 - 10 minutes, stirring occasionally, until the rice is piping hot.
4.
Season the curried rice with salt and pepper and stir through the baby spinach leaves just before serving with chutney.
