Healthier Version Of A Classic Recipe

Vegetable Biryani

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Average: 5 (2 votes)
(2 votes)
Vegetable Biryani

Vegetable Biryani - Indian soul warmer that's not just for vegetarians!

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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
676
calories
Calories

Healthy, because

Even smarter

Nutritional values

With a lot of vitamin C trumps Cauliflower comes up trumps. The water-soluble vitamin supports strong defenses. Yogurt provides our body with plenty of calcium, a mineral that is important for healthy bones and teeth.

If there is some mint left over, it can be mixed with some yogurt, salt and pepper and served as a dip with the vegetable biryani.

1 serving contains
(Percentage of daily recommendation)
Calorie676 cal.(32 %)
Protein16 g(16 %)
Fat41 g(35 %)
Carbohydrates61 g(41 %)
Sugar added0 g(0 %)
Roughage8.4 g(28 %)
Vitamin A1.3 mg(163 %)
Vitamin D0.3 μg(2 %)
Vitamin E6.4 mg(53 %)
Vitamin K38.4 μg(64 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.4 mg(29 %)
Folate77 μg(26 %)
Pantothenic acid1.7 mg(28 %)
Biotin12.1 μg(27 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C59 mg(62 %)
Potassium906 mg(23 %)
Calcium172 mg(17 %)
Magnesium103 mg(34 %)
Iron2.4 mg(16 %)
Iodine12 μg(6 %)
Zinc1.6 mg(20 %)
Saturated fatty acids16.2 g
Uric acid130 mg
Cholesterol56 mg
Complete sugar13 g

Ingredients

for
4
Ingredients
9 ozs Basmati rice
2 onions
4 Tbsps Peanut oil
1 generous pinch Saffron (0,1 g)
2 Tbsps warm milk (whole)
9 ozs carrots
11 ozs Zucchini
9 ozs Cauliflower
2 mint
2 tsps ginger roots
3 garlic cloves
3 green cardamom pods
salt
2 cloves
2 Tbsps lemon juice
5 Tbsps Ghee
2 tsps Garam Masala
8 ozs Yogurt (low-fat)
5 ozs strained tomato
1 tsp ground Turmeric
3 Tbsps Almond slivers
How healthy are the main ingredients?
Basmati ricecarrotCauliflowerCauliflowerZucchiniGhee

Preparation steps

1.

Rinse basmati rice in a colander until water runs clear, then soak in cold water for about 30 minutes.

2.

Meanwhile, peel onions, cut in half and cut into strips. Heat oil in a frying pan. Fry onions in it over medium heat for 15-20 minutes, stirring occasionally, until golden brown; then set aside.

3.

Drain the rice and leave to drain. Soak saffron in the milk for 10 minutes. Clean carrots and zucchini, wash and dice 1/2 inch. Clean cauliflower, wash and divide into very small florets. Wash mint, shake dry, pluck leaves and set aside. Peel and finely chop ginger and garlic. Lightly crack cardamom pods.

4.

In a saucepan, boil 40 ounces water, 1 tsp salt, cloves, and cardamom pods. Add drained rice and lemon juice and cook for about 5 minutes. Then drain, rinse, remove cloves and cardamom. Set rice aside.

5.

Heat 4 tablespoons of ghee in a saucepan. Stir-fry carrots in it for about 2 minutes over medium heat. Add cauliflower and sauté for 2 minutes. Then add zucchini, ginger, garlic and garam masala and cook everything for another 3 minutes while stirring.

6.

Stir in yogurt, strained tomatoes and turmeric and cook over high heat for about 4 minutes. Remove half of the vegetables, set aside.

7.

Spread the rest in the pot and cover with half of the rice. Cover with almond slivers, saffron milk, fried onions, remaining ghee and a few leaves of mint. Spread remaining vegetables and remaining rice on top, cover and cook on low heat for 15-20 minutes. Season vegetable biryani to taste, divide among plates and serve.

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