Low Fat Vegetable Biryani

Elevate your healthy eating game with this flavorful Low Fat Vegetable Biryani, a lighter take on the classic Indian rice dish. Packed with colorful vegetables like carrots, green beans, cauliflower, and peas, this recipe balances vibrant ingredients with aromatic spices like garam masala, turmeric, and cinnamon for an irresistible medley of flavors. By using low-fat yogurt and a touch of olive oil, this dish delivers all the authentic richness of biryani without the extra calories. The layering technique, paired with the traditional "dum" cooking method, ensures perfectly steamed basmati rice infused with savory spices. Garnished with fresh cilantro and mint, this wholesome, one-pot wonder is ideal for a guilt-free weeknight dinner or a festive spread. Serve it with a refreshing cucumber raita for the ultimate low-fat, satisfying meal. Perfect for vegetarians and health-conscious food lovers alike!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 2 cups Water
• 1 medium (diced) Carrot
• 1 cup (chopped) Green beans
• 1 cup Cauliflower florets
• 0.5 cup Green peas (fresh or frozen)
• 1 medium (thinly sliced) Onion
• 1 medium (diced) Tomato
• 0.5 cup Low-fat plain yogurt
• 3 cloves (minced) Garlic
• 1 teaspoon (grated) Ginger
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 1 Bay leaf
• 3 Green cardamom pods
• 3 Cloves
• 1 inch Cinnamon stick
• 1 teaspoon Low-fat cooking oil (e.g., olive or canola)
• 2 tablespoons (chopped) Fresh cilantro
• 2 tablespoons (chopped) Fresh mint leaves
• 1 teaspoon (adjust to taste) Salt

Directions

Step 1

Rinse the basmati rice thoroughly under cold water until the water runs clear, then soak the rice in water for 20 minutes. Drain and set aside.

Step 2

Heat 1 teaspoon of low-fat cooking oil in a large, deep pan over medium heat. Add the cumin seeds, bay leaf, cardamom pods, cloves, and cinnamon stick. Sauté for 30 seconds until fragrant.

Step 3

Add sliced onions and sauté until golden brown, stirring frequently to avoid burning.

Step 4

Stir in the minced garlic and grated ginger, cooking for an additional 1 minute.

Step 5

Add the diced tomatoes, turmeric powder, coriander powder, garam masala, red chili powder, and salt. Cook until the tomatoes are soft and the spices are well blended, about 5 minutes.

Step 6

Add the diced carrots, green beans, cauliflower florets, and green peas to the pan. Mix well and cook for 5 minutes, stirring occasionally.

Step 7

Lower the heat and stir in the low-fat plain yogurt. Allow it to mix with the vegetables and spices, cooking for another 2 minutes.

Step 8

In a separate pot, bring 2 cups of water to a boil. Add the soaked and drained basmati rice and cook until the rice is about 70% done (it should still have a bite to it). Drain any excess water and set the partially cooked rice aside.

Step 9

Layer the partially cooked rice over the vegetable mixture in the pan. Sprinkle the freshly chopped cilantro and mint leaves over the rice.

Step 10

Cover the pan with a tight-fitting lid. Lower the heat to the lowest setting and let the biryani cook on 'dum' (steam) for 15 minutes. This allows the flavors to meld and the rice to finish cooking.

Step 11

Turn off the heat and let the pan sit covered for another 5 minutes before fluffing the biryani gently with a fork.

Step 12

Serve hot with a side of low-fat yogurt or cucumber raita for a refreshing accompaniment.

Nutrition Facts

Serving size	(1512.7g)

Amount per serving	% Daily Value*
Calories	720.3

Total Fat 11.6g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 0.3g
Cholesterol 6.9mg	0%
Sodium 3934.4mg	0%
Total Carbohydrate 135.2g	0%
Dietary Fiber 24.2g	0%
Total Sugars 39.7g
Protein 29.3g	0%

Vitamin D 62.3IU	0%
Calcium 603.5mg	0%
Iron 14.5mg	0%
Potassium 2183.9mg	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: 13.7%

Protein: 15.4%

Carbs: 70.9%