Indian Vegetable Biriyani

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Indian Vegetable Biriyani
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
541
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie541 cal.(26 %)
Protein15 g(15 %)
Fat8 g(7 %)
Carbohydrates101 g(67 %)
Sugar added5 g(20 %)
Roughage6.1 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.7 mg(23 %)
Vitamin K42.9 μg(72 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.2 mg(14 %)
Folate42 μg(14 %)
Pantothenic acid1.1 mg(18 %)
Biotin5.7 μg(13 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C24 mg(25 %)
Potassium468 mg(12 %)
Calcium97 mg(10 %)
Magnesium92 mg(31 %)
Iron2.7 mg(18 %)
Iodine12 μg(6 %)
Zinc1.4 mg(18 %)
Saturated fatty acids1.3 g
Uric acid200 mg
Cholesterol0 mg
Complete sugar12 g

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)
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
How healthy are the main ingredients?
Basmati ricechickpeasAvocado oilgarlic cloveonionginger

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.

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