Low Fat Vegetable Biryani
Discover the perfect balance of flavor and health with this Low Fat Vegetable Biryani! Packed with wholesome basmati rice, vibrant vegetables like carrots, green beans, cauliflower, and peas, and infused with aromatic spices such as cumin, garam masala, and cardamom, this lighter twist on a traditional Indian classic is both satisfying and nourishing. This one-pot meal uses low-fat yogurt and minimal oil, making it a guilt-free option without compromising on taste. A final layer of fresh herbs—cilantro and mint—adds a fragrant touch, while the gentle "dum" cooking technique ensures each grain of rice is infused with rich flavors. Ready in just an hour, this healthy vegetable biryani is perfect for weeknight dinners or meal prepping. Serve it alongside cool cucumber raita for a refreshing side dish that complements every bite.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 1 medium (diced) Carrot
- 1 cup (chopped) Green beans
- 1 cup Cauliflower florets
- 0.5 cup Green peas (fresh or frozen)
- 1 medium (thinly sliced) Onion
- 1 medium (diced) Tomato
- 0.5 cup Low-fat plain yogurt
- 3 cloves (minced) Garlic
- 1 teaspoon (grated) Ginger
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 1 Bay leaf
- 3 Green cardamom pods
- 3 Cloves
- 1 inch Cinnamon stick
- 1 teaspoon Low-fat cooking oil (e.g., olive or canola)
- 2 tablespoons (chopped) Fresh cilantro
- 2 tablespoons (chopped) Fresh mint leaves
- 1 teaspoon (adjust to taste) Salt
Instructions
Rinse the basmati rice thoroughly under cold water until the water runs clear, then soak the rice in water for 20 minutes. Drain and set aside.
Heat 1 teaspoon of low-fat cooking oil in a large, deep pan over medium heat. Add the cumin seeds, bay leaf, cardamom pods, cloves, and cinnamon stick. Sauté for 30 seconds until fragrant.
Add sliced onions and sauté until golden brown, stirring frequently to avoid burning.
Stir in the minced garlic and grated ginger, cooking for an additional 1 minute.
Add the diced tomatoes, turmeric powder, coriander powder, garam masala, red chili powder, and salt. Cook until the tomatoes are soft and the spices are well blended, about 5 minutes.
Add the diced carrots, green beans, cauliflower florets, and green peas to the pan. Mix well and cook for 5 minutes, stirring occasionally.
Lower the heat and stir in the low-fat plain yogurt. Allow it to mix with the vegetables and spices, cooking for another 2 minutes.
In a separate pot, bring 2 cups of water to a boil. Add the soaked and drained basmati rice and cook until the rice is about 70% done (it should still have a bite to it). Drain any excess water and set the partially cooked rice aside.
Layer the partially cooked rice over the vegetable mixture in the pan. Sprinkle the freshly chopped cilantro and mint leaves over the rice.
Cover the pan with a tight-fitting lid. Lower the heat to the lowest setting and let the biryani cook on 'dum' (steam) for 15 minutes. This allows the flavors to meld and the rice to finish cooking.
Turn off the heat and let the pan sit covered for another 5 minutes before fluffing the biryani gently with a fork.
Serve hot with a side of low-fat yogurt or cucumber raita for a refreshing accompaniment.
Nutrition Facts
Calories |
720 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 3934 mg | 171% | |
| Total Carbohydrate | 135.2 g | 49% | |
| Dietary Fiber | 24.2 g | 86% | |
| Total Sugars | 39.7 g | ||
| Protein | 29.3 g | 59% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 604 mg | 46% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 2184 mg | 46% | |
*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.
