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A plate of healthy vegetable biryani made with brown rice, garnished with cilantro, next to a gold fork and a small bowl of cilantro.

Healthy Vegetable Biryani with Brown Rice

A woman with blonde hair, wearing a white shirt and a brown apron, smiles at the camera. She is standing in a kitchen with shelves containing various kitchen items and fresh produce in the background.Alex Johnson
A healthy version of traditional vegetable biryani made with brown rice and an array of fresh vegetables.
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Meal Type Dinner
Cuisine Indian
Servings 4
Calories 326 kcal
Difficulty Easy
Ingredient Cost $6.50
Shopping Cost$43

Equipment

  • Large pot or Dutch oven
  • Knife
  • Cutting board

Ingredients
 
 

  • 1 cup brown rice
  • 2 cups water
  • 2 tablespoons ghee or olive oil
  • 1 onion large, thinly sliced
  • 2 cloves garlic minced
  • 1- inch ginger grated
  • 1 cup mixed vegetables carrots, peas, green beans, cauliflower
  • 1 cup tomatoes diced
  • ½ cup plain yogurt
  • 1 teaspoon cumin seeds
  • 1 teaspoon garam masala
  • ½ teaspoon turmeric powder
  • ½ teaspoon chili powder
  • Salt to taste
  • Fresh cilantro chopped (for garnish)
  • Fried onions optional, for garnish

Instructions
 

  • Rinse the brown rice under cold water. In a large pot, bring the water to a boil, add the rice, reduce the heat, cover, and simmer for 25-30 minutes, until the rice is tender and the water is absorbed. Set aside.
    1 cup brown rice, 2 cups water
  • In another large pot or Dutch oven, heat the ghee or olive oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds.
    2 tablespoons ghee, 1 teaspoon cumin seeds
  • Add the sliced onion and sauté until golden brown. Add the garlic and ginger and cook for another minute.
    1 onion, 2 cloves garlic, 1- inch ginger
  • Stir in the mixed vegetables, diced tomatoes, and spices (garam masala, turmeric, chili powder). Cook for 5-7 minutes until the vegetables are tender.
    1 cup mixed vegetables, 1 cup tomatoes, 1 teaspoon garam masala, 1/2 teaspoon turmeric powder, 1/2 teaspoon chili powder
  • Add the yogurt and cooked brown rice to the pot, mixing gently to combine. Season with salt to taste.
    1/2 cup plain yogurt, Salt to taste
  • Cover the pot and let the biryani simmer on low heat for another 10 minutes, allowing the flavors to meld together.
  • Garnish with fresh cilantro and fried onions if desired. Serve hot.
    Fresh cilantro, Fried onions

Notes

Adjust the spice levels to your preference.
Use any combination of vegetables you like.

Nutrition

Calories: 326kcalCarbohydrates: 52gProtein: 8gFat: 11gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 24mgSodium: 55mgPotassium: 454mgFiber: 5gSugar: 4gVitamin A: 2884IUVitamin C: 13mgCalcium: 91mgIron: 2mg
Keyword Brown Rice Biryani, Dinner Recipe, Healthy Indian Food, Vegetable Biryani

Ingredient Costs: Cost of Recipe by Ingredient Measurements

Shopping Costs: Cost of Recipe with Brand New Ingredient Purchases

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