Low Sodium Vegetable Biryani

Elevate your weeknight dinners with this vibrant and flavorful Low Sodium Vegetable Biryani, a healthier take on the classic dish without compromising on taste! Made with fragrant basmati rice, a medley of fresh vegetables like carrots, green beans, and cauliflower, and warm, whole spices including cinnamon, cardamom, and cloves, this one-pot wonder bursts with aromatic goodness. A touch of turmeric, cumin, and coriander enhances the flavor profile, while a dollop of unsweetened yogurt adds creaminess without the excess salt. Perfectly cooked in unsalted vegetable broth, this biryani is seasoned naturally for a heart-healthy meal that's as nourishing as it is satisfying. Garnished with refreshing cilantro, mint, and a squeeze of lemon juice, it’s a beautiful, low-sodium option for vegetarians and spice lovers alike. Serve it on its own or pair it with a cooling, low-sodium raita for a wholesome culinary experience!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1.5 cups Basmati rice
• 1 medium (diced) Carrot
• 0.5 cup Green peas (frozen or fresh)
• 0.5 cup Green beans
• 0.5 cup Cauliflower florets
• 1 medium (thinly sliced) Yellow onion
• 3 cloves (minced) Garlic
• 1 teaspoon (grated) Ginger
• 1 medium (chopped) Tomato
• 3 cups Unsalted vegetable broth
• 0.25 cup Plain, unsweetened yogurt (low sodium)
• 2 tablespoons Olive oil
• 1 2-inch piece Cinnamon stick
• 4 pods Whole green cardamom pods
• 4 cloves Whole cloves
• 1 Bay leaf
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 0.25 teaspoon Red chili powder
• 2 tablespoons (chopped for garnish) Fresh cilantro leaves
• 2 tablespoons (chopped for garnish) Fresh mint leaves
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the basmati rice in cold water until the water runs clear. Soak the rice in water for 30 minutes, then drain and set aside.

Step 2

Heat the olive oil in a large pot or deep skillet over medium heat.

Step 3

Add the cinnamon stick, whole cardamom pods, whole cloves, and bay leaf. Sauté the spices for 1 minute until aromatic.

Step 4

Add the sliced onion and cook for 5-6 minutes until golden brown, stirring occasionally.

Step 5

Stir in the garlic, ginger, and diced tomato. Cook for another 2-3 minutes until the tomato becomes soft and mushy.

Step 6

Add the turmeric powder, ground coriander, ground cumin, and red chili powder. Cook the spices for 1 minute, stirring well.

Step 7

Add the diced carrots, green peas, green beans, and cauliflower florets. Stir to coat the vegetables with the spices and cook for 2-3 minutes.

Step 8

Pour in the unsalted vegetable broth and bring it to a boil.

Step 9

Reduce the heat to low and gently fold in the drained rice, ensuring it is evenly distributed.

Step 10

Cover the pot with a tight-fitting lid and let the biryani cook on low heat for 20-25 minutes, or until the rice is tender and fully cooked. Avoid lifting the lid during this time to let the steam cook the rice.

Step 11

Remove the pot from heat and let it rest for 5 minutes with the lid on.

Step 12

Gently fluff the biryani with a fork and stir in the yogurt, lemon juice, and garnish with chopped cilantro and mint leaves.

Step 13

Serve warm as a standalone dish or pair with a low sodium raita or cucumber salad.

Nutrition Facts

Serving size	(1669.1g)

Amount per serving	% Daily Value*
Calories	951.8

Total Fat 33.1g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 2.8g
Cholesterol 5.9mg	0%
Sodium 1392.6mg	0%
Total Carbohydrate 141.2g	0%
Dietary Fiber 17.8g	0%
Total Sugars 31.3g
Protein 25.7g	0%

Vitamin D 31.5IU	0%
Calcium 406.7mg	0%
Iron 12.0mg	0%
Potassium 1693.1mg	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: 30.9%

Protein: 10.6%

Carbs: 58.5%