Mrs Lily Singh’s Low Fat Vegetable Biryani

Recipe is contributed by Mrs Lily Singh, client of Heart Wellness Centre

Serves: 8

Ingredients

• Basmati rice, 2 cups
• Mixed vegetables (cauliflower, potato, French beans & carrot), chopped into small pieces, 3 cups
• Green peas, ½ cup
• Green chillis, finely sliced, 2
• Medium-sized red onions, finely sliced, 3
• Red chilli powder, 1 tsp
• Cinnamon powder, 2 tsp
• Cumin seeds, 1 tsp
• Cloves, 4
• Mustard seeds, ½ tsp
• Black pepper powder, ½ tsp
• Tomatoes (diced), 4
• Low fat yoghurt, ½ cup
• Cashew nuts, 3 tbsp
• Raisins, 3 tbsp
• Salt, 1 tsp
• Olive oil, 1 tsp

Method

1. Wash the basmati rice and cook in a rice cooker, adding enough water, ⅔ of the raisins and all the cashew nuts.
2. Heat 1 tsp of oil in a wok. Add cumin seeds, mustard seeds and cloves. Stir. Add onions and sauté for 1 minute.
3. Add a little hot water if it is drying up. Add green chillis, red chilli powder, and cinnamon.
4. Add potatoes and carrots, stir, cover and let it cook for a few minutes; add a little hot water if it’s too dry.
5. Add tomatoes, cauliflower, and French beans. Cover and cook, stirring occasionally until vegetables are cooked.
6. Add yoghurt to the pan. Bring to a boil. Add salt to taste. Turn off fire.
7. Fluff rice with a fork and add to the vegetables in the pan. Stir to mix well.
8. Garnish with coriander leaves and the rest of the raisins.
9. Serve with achar and mung bean curry or raita.

Note: For additional protein, you can add baked diced taukwa or low fat paneer.

Nutrients per serving
Energy: 282 kcal
Protein: 7.6g
Total Fat: 3.4g
Carbohydrate: 57g
Sodium: 324mg
Dietary Fibre: 4.4g