Vegetable Biryani
Vegetable Biryani - Indian soul warmer that's not just for vegetarians!
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.
(Percentage of daily recommendation)
| Calorie | 676 cal. | (32 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 41 g | (35 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.4 g | (28 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 38.4 μg | (64 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 906 mg | (23 %) | ||
| Calcium | 172 mg | (17 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 16.2 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 56 mg | |||
| Complete sugar | 13 g |
Ingredients
- 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
Preparation steps
Rinse basmati rice in a colander until water runs clear, then soak in cold water for about 30 minutes.
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.
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.
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.
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.
Stir in yogurt, strained tomatoes and turmeric and cook over high heat for about 4 minutes. Remove half of the vegetables, set aside.
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.
