High Protein Vegetable Biryani
Elevate your weeknight dinner with this High Protein Vegetable Biryani, a vibrant and nutritious twist on the classic Indian dish. Packed with protein from firm tofu and green lentils, this wholesome recipe pairs perfectly with aromatic basmati rice and a medley of fresh veggies like carrots, green beans, and peas. Seasoned with fragrant spices like biryani masala, turmeric, cinnamon, and cardamom, this one-pot meal delivers bold flavors in every bite. The addition of plant-based yogurt brings creaminess, while a squeeze of lemon juice and fresh cilantro and mint brighten up the dish. Ideal for vegans and vegetarians, this hearty biryani is ready in just over an hour and serves as a complete, satisfying meal. Perfect for serving with a refreshing green salad or a dollop of yogurt, it’s a crowd-pleaser that combines health and indulgence effortlessly!
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Recipe Information
Ingredients
- 2 cups Basmati rice
- 1 block (around 400 grams) Firm tofu, pressed and cubed
- 1 cup Cooked green lentils
- 1 medium Carrot, diced
- 1 cup Green beans, chopped
- 0.5 cup Peas
- 1 medium Onion, thinly sliced
- 2 medium Tomato, finely chopped
- 4 cloves Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 0.5 cup Unsweetened plant-based yogurt
- 0.25 cup Cilantro, chopped
- 0.25 cup Mint leaves, chopped
- 2 tablespoons Vegetable oil
- 1 leaf Bay leaf
- 1 small piece Cinnamon stick
- 3 pods Green cardamom pods
- 3 whole Cloves
- 2 teaspoons Biryani masala
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1.5 teaspoons (adjust to taste) Salt
- 4 cups Water
- 1 tablespoon Lemon juice
Instructions
Rinse the basmati rice thoroughly under running water until the water runs clear. Soak the rice in water for 20 minutes, then drain and set it aside.
Heat 1 tablespoon of vegetable oil in a large pot over medium heat. Add the bay leaf, cinnamon stick, cardamom pods, cloves, and cumin seeds. Sauté for 1 minute until aromatic.
Add the sliced onion and sauté until golden brown. Stir in the minced garlic, grated ginger, and chopped tomatoes. Cook until the tomatoes break down and form a thick paste.
Stir in the biryani masala, turmeric powder, and salt. Cook for 2 minutes to toast the spices.
Add the diced carrots, green beans, and peas to the pot. Sauté the vegetables for 5 minutes until slightly tender.
Add the cooked green lentils, unsweetened plant-based yogurt, and half of the chopped cilantro and mint. Stir well to combine.
In a separate pan, heat the remaining tablespoon of vegetable oil. Add the tofu cubes and sauté until lightly golden on all sides. Set aside.
In the pot with the vegetables, spread the drained basmati rice evenly over the mixture without stirring. Add 4 cups of water and bring to a gentle boil.
Reduce the heat to low, cover the pot with a tight-fitting lid, and cook for 20 minutes, or until the rice is tender and the water is fully absorbed.
Turn off the heat and let the biryani sit covered for 10 minutes to allow the flavors to meld together.
Gently fluff the rice with a fork, being careful not to break the grains. Top the biryani with the sautéed tofu, the remaining chopped cilantro and mint, and a squeeze of lemon juice.
Serve hot with plant-based yogurt or a fresh green salad on the side.
Nutrition Facts
Calories |
1925 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.4 g | 88% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3920 mg | 170% | |
| Total Carbohydrate | 235.4 g | 86% | |
| Dietary Fiber | 54.5 g | 195% | |
| Total Sugars | 34.3 g | ||
| Protein | 115.7 g | 231% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3462 mg | 266% | |
| Iron | 38.8 mg | 216% | |
| Potassium | 4096 mg | 87% | |
*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.
