Heart-Healthy Traditional Mutton Biryani
Experience a guilt-free indulgence with our Heart-Healthy Traditional Mutton Biryani, a wholesome twist on the classic Indian delicacy. Crafted with lean, fat-trimmed mutton, nutrient-rich brown basmati rice, and fragrant spices, this recipe balances flavor with wellness. Low-fat Greek yogurt adds creaminess, while fresh vegetables like carrots, beans, and peas boost the nutritional profile. Cooked on dum for a melt-in-your-mouth texture, this biryani is infused with the earthy aroma of saffron and herbs like mint and coriander. Perfect for a nourishing family meal, serve it with cucumber raita or a crisp green salad for a satisfying and heart-friendly feast.
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Recipe Information
Ingredients
- 500 grams Lean mutton (trimmed of all visible fat, cut into medium chunks)
- 2 cups Brown basmati rice (soaked for 30 minutes and drained)
- 1 cup Greek yogurt (low-fat)
- 2 tablespoons Olive oil
- 2 medium Onions (thinly sliced)
- 2 medium Tomatoes (finely chopped)
- 1 tablespoon Garlic paste
- 1 tablespoon Ginger paste
- 2 small Green chilies (slit lengthwise)
- 0.5 cup Fresh coriander leaves (chopped)
- 0.5 cup Fresh mint leaves (chopped)
- 2 tablespoons Whole milk (optional, low-fat, for soaking saffron strands)
- 1 pinch Saffron strands
- 4 whole Cardamom pods
- 6 whole Cloves
- 1 2-inch piece Cinnamon stick
- 1 large Bay leaf
- 0.5 teaspoon Black peppercorns
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 1.5 teaspoons Salt (use sparingly)
- 1 medium Carrot (julienned)
- 100 grams Beans (sliced)
- 0.5 cup Peas (fresh or frozen)
- 3 cups Water
Instructions
In a small bowl, soak the saffron strands in warm milk (optional) and set aside.
Heat 1 tablespoon of olive oil in a deep pot on medium heat. Add the cardamom pods, cloves, cinnamon stick, bay leaf, peppercorns, and cumin seeds. Sauté for 1 minute until fragrant.
Add the sliced onions and cook until golden brown. Stir in the garlic paste, ginger paste, and green chilies. Cook for another 2 minutes.
Add the tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes are soft and oil begins to separate from the mixture.
Add the mutton chunks to the pot and cook on medium heat until they are browned on all sides, about 7–10 minutes.
Stir in the Greek yogurt, carrots, beans, and peas. Cover and gently simmer for 15 minutes, allowing the vegetables to slightly soften and the flavors to meld with the mutton.
Meanwhile, in a separate pot, bring 3 cups of water to a boil with a pinch of salt. Add the soaked brown basmati rice and cook until it is 70% cooked. Drain and set aside.
Layer the partially cooked rice on top of the mutton and vegetable mixture in the pot. Evenly drizzle the saffron milk (if using) over the rice. Top with chopped coriander and mint leaves.
Cover the pot with a tight-fitting lid. Reduce the heat to low and allow the biryani to cook on dum (steam) for 20 minutes. Avoid opening the lid during this time.
After 20 minutes, turn off the heat and let the biryani rest for 10 minutes before opening the lid.
Gently fluff the biryani with a fork to mix the layers, taking care not to break the rice grains.
Serve hot with a side of cucumber raita or a simple green salad for a heart-healthy meal.
Nutrition Facts
Calories |
2397 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.9 g | 106% | |
| Saturated Fat | 23.9 g | 119% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 419 mg | 140% | |
| Sodium | 4859 mg | 211% | |
| Total Carbohydrate | 217.1 g | 79% | |
| Dietary Fiber | 47.1 g | 168% | |
| Total Sugars | 41.6 g | ||
| Protein | 193.2 g | 386% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 1269 mg | 98% | |
| Iron | 41.7 mg | 232% | |
| Potassium | 5709 mg | 121% | |
*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.
