Healthy Vegetable Biryani with Brown Rice
A healthy version of traditional vegetable biryani made with brown rice and an array of fresh vegetables.
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.
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
Ingredient Costs: Cost of Recipe by Ingredient Measurements
Shopping Costs: Cost of Recipe with Brand New Ingredient Purchases
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