High Protein Vegetable Biryani

Transform your weeknight dinner with this vibrant High Protein Vegetable Biryani, a plant-based twist on the classic Indian dish that doesn't skimp on flavor or nutrition! Packed with protein-rich ingredients like firm tofu, green lentils, and a medley of fresh vegetables, this hearty one-pot meal is elevated with layers of fragrant basmati rice, toasted spices, and a touch of plant-based yogurt for a creamy finish. Each bite is an explosion of bold spices like biryani masala, cumin, and turmeric, balanced with refreshing notes of cilantro, mint, and lemon juice. Perfect for meal prep or serving a crowd, this wholesome recipe is naturally vegan, gluten-free, and offers a satisfying blend of flavor, texture, and nourishment. Serve it with dairy-free yogurt or a crisp green salad for the ultimate protein-packed, plant-forward meal—ready to impress your taste buds and fuel your body!

Nutriscore Rating: 79/100

Prep Time:30 mins

Cook Time:45 mins

Total Time:75 mins

Servings: 4

Ingredients

• 2 cups Basmati rice
• 1 block (around 400 grams) Firm tofu, pressed and cubed
• 1 cup Cooked green lentils
• 1 medium Carrot, diced
• 1 cup Green beans, chopped
• 0.5 cup Peas
• 1 medium Onion, thinly sliced
• 2 medium Tomato, finely chopped
• 4 cloves Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 0.5 cup Unsweetened plant-based yogurt
• 0.25 cup Cilantro, chopped
• 0.25 cup Mint leaves, chopped
• 2 tablespoons Vegetable oil
• 1 leaf Bay leaf
• 1 small piece Cinnamon stick
• 3 pods Green cardamom pods
• 3 whole Cloves
• 2 teaspoons Biryani masala
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1.5 teaspoons (adjust to taste) Salt
• 4 cups Water
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the basmati rice thoroughly under running water until the water runs clear. Soak the rice in water for 20 minutes, then drain and set it aside.

Step 2

Heat 1 tablespoon of vegetable oil in a large pot over medium heat. Add the bay leaf, cinnamon stick, cardamom pods, cloves, and cumin seeds. Sauté for 1 minute until aromatic.

Step 3

Add the sliced onion and sauté until golden brown. Stir in the minced garlic, grated ginger, and chopped tomatoes. Cook until the tomatoes break down and form a thick paste.

Step 4

Stir in the biryani masala, turmeric powder, and salt. Cook for 2 minutes to toast the spices.

Step 5

Add the diced carrots, green beans, and peas to the pot. Sauté the vegetables for 5 minutes until slightly tender.

Step 6

Add the cooked green lentils, unsweetened plant-based yogurt, and half of the chopped cilantro and mint. Stir well to combine.

Step 7

In a separate pan, heat the remaining tablespoon of vegetable oil. Add the tofu cubes and sauté until lightly golden on all sides. Set aside.

Step 8

In the pot with the vegetables, spread the drained basmati rice evenly over the mixture without stirring. Add 4 cups of water and bring to a gentle boil.

Step 9

Reduce the heat to low, cover the pot with a tight-fitting lid, and cook for 20 minutes, or until the rice is tender and the water is fully absorbed.

Step 10

Turn off the heat and let the biryani sit covered for 10 minutes to allow the flavors to meld together.

Step 11

Gently fluff the rice with a fork, being careful not to break the grains. Top the biryani with the sautéed tofu, the remaining chopped cilantro and mint, and a squeeze of lemon juice.

Step 12

Serve hot with plant-based yogurt or a fresh green salad on the side.

Nutrition Facts

Serving size	(2917.8g)

Amount per serving	% Daily Value*
Calories	1924.6

Total Fat 68.4g	0%
Saturated Fat 10.0g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 3919.5mg	0%
Total Carbohydrate 235.4g	0%
Dietary Fiber 54.5g	0%
Total Sugars 34.3g
Protein 115.7g	0%

Vitamin D 0IU	0%
Calcium 3461.5mg	0%
Iron 38.8mg	0%
Potassium 4095.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.5%

Protein: 22.9%

Carbs: 46.6%