Heart-Healthy Biryani Rice
Indulge in the vibrant and nourishing flavors of Heart-Healthy Biryani Rice, a wholesome spin on a beloved classic. Made with fiber-rich brown basmati rice and an array of colorful vegetables like carrots, spinach, cauliflower, and peas, this recipe is packed with nutrients to support heart health. Fragrant spices, including cumin seeds, turmeric, garam masala, and coriander, infuse every grain with irresistible aroma and depth, while extra virgin olive oil keeps it light and heart-friendly. Perfectly cooked in low-sodium vegetable broth, this one-pot wonder is a guilt-free comfort food that’s as delicious as it is nutritious. Garnished with fresh cilantro, it’s a vibrant, plant-based dish ideal for family dinners or meal prep, ready in just an hour. Treat your taste buds while staying healthy with this flavorful twist on biryani rice!
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Recipe Information
Ingredients
- 1.5 cups brown basmati rice
- 3 cups water
- 2 tablespoons extra virgin olive oil
- 1 medium onion
- 3 garlic cloves
- 1 inch ginger
- 1 large tomato
- 1 large carrot
- 0.5 cup peas
- 0.5 red bell pepper
- 1 cup cauliflower florets
- 1 cup spinach
- 1 teaspoon cumin seeds
- 1 bay leaf
- 0.5 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 0.5 teaspoon garam masala
- 0.25 teaspoon cayenne pepper
- 1 cup low-sodium vegetable broth
- 0.25 cup fresh cilantro
- 0.5 teaspoon ground black pepper
- 1 teaspoon salt
Instructions
Rinse the brown basmati rice under cold water until the water runs clear, then soak the rice in enough water to cover it for 20 minutes. Drain and set aside.
Heat the extra virgin olive oil in a large pot over medium heat. Add the cumin seeds and bay leaf, and sauté for about 30 seconds until aromatic.
Add the sliced onion and sauté until translucent and golden brown, about 5 minutes.
Stir in the minced garlic and ginger, and cook for another 1 minute until fragrant.
Add the chopped tomato and cook until the tomato softens and releases its juice, about 3 minutes.
Stir in the diced carrot, red bell pepper, peas, and cauliflower florets. Cook for about 5 minutes, stirring occasionally.
Add the turmeric, coriander, cumin, garam masala, and cayenne pepper. Stir to coat the vegetables with the spices.
Pour in the vegetable broth and stir well. Add the drained rice, and gently mix to combine all ingredients.
Add the spinach and mix it in. Pour in the water and add salt and black pepper. Bring the mixture to a boil, then reduce the heat to low.
Cover the pot with a tight-fitting lid and let the rice cook for 30 minutes, or until the rice is tender and has absorbed the liquid.
Remove the pot from the heat and let it stand covered for an additional 10 minutes to allow the flavors to meld.
Fluff the rice with a fork and garnish with freshly chopped cilantro. Serve warm as a delicious and nutritious meal.
Nutrition Facts
Calories |
929 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4404 mg | 191% | |
| Total Carbohydrate | 143.1 g | 52% | |
| Dietary Fiber | 22.0 g | 79% | |
| Total Sugars | 35.2 g | ||
| Protein | 25.0 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 323 mg | 25% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 2228 mg | 47% | |
*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.
