Low Sodium Vegetable Biryani
Delight your taste buds with this flavorful and heart-healthy Low Sodium Vegetable Biryani, a wholesome twist on the classic Indian rice dish. Perfectly cooked basmati rice is infused with the aromatic blend of cinnamon, cardamom, and cloves, while vibrant vegetables like carrots, green beans, and cauliflower bring nutrition and color to the meal. This recipe features a low sodium approach, using unsalted vegetable broth and fresh herbs like cilantro and mint for a burst of natural flavor. A dollop of plain, low sodium yogurt adds a creamy touch, while zesty lemon juice ties it all together. Ready in just an hour, this vegetable biryani is a satisfying, one-pot meal that's as nutritious as it is delicious. Serve it on its own or pair with a refreshing cucumber salad for a balanced feast!
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Recipe Information
Ingredients
- 1.5 cups Basmati rice
- 1 medium (diced) Carrot
- 0.5 cup Green peas (frozen or fresh)
- 0.5 cup Green beans
- 0.5 cup Cauliflower florets
- 1 medium (thinly sliced) Yellow onion
- 3 cloves (minced) Garlic
- 1 teaspoon (grated) Ginger
- 1 medium (chopped) Tomato
- 3 cups Unsalted vegetable broth
- 0.25 cup Plain, unsweetened yogurt (low sodium)
- 2 tablespoons Olive oil
- 1 2-inch piece Cinnamon stick
- 4 pods Whole green cardamom pods
- 4 cloves Whole cloves
- 1 Bay leaf
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 0.25 teaspoon Red chili powder
- 2 tablespoons (chopped for garnish) Fresh cilantro leaves
- 2 tablespoons (chopped for garnish) Fresh mint leaves
- 1 tablespoon Lemon juice
Instructions
Rinse the basmati rice in cold water until the water runs clear. Soak the rice in water for 30 minutes, then drain and set aside.
Heat the olive oil in a large pot or deep skillet over medium heat.
Add the cinnamon stick, whole cardamom pods, whole cloves, and bay leaf. Sauté the spices for 1 minute until aromatic.
Add the sliced onion and cook for 5-6 minutes until golden brown, stirring occasionally.
Stir in the garlic, ginger, and diced tomato. Cook for another 2-3 minutes until the tomato becomes soft and mushy.
Add the turmeric powder, ground coriander, ground cumin, and red chili powder. Cook the spices for 1 minute, stirring well.
Add the diced carrots, green peas, green beans, and cauliflower florets. Stir to coat the vegetables with the spices and cook for 2-3 minutes.
Pour in the unsalted vegetable broth and bring it to a boil.
Reduce the heat to low and gently fold in the drained rice, ensuring it is evenly distributed.
Cover the pot with a tight-fitting lid and let the biryani cook on low heat for 20-25 minutes, or until the rice is tender and fully cooked. Avoid lifting the lid during this time to let the steam cook the rice.
Remove the pot from heat and let it rest for 5 minutes with the lid on.
Gently fluff the biryani with a fork and stir in the yogurt, lemon juice, and garnish with chopped cilantro and mint leaves.
Serve warm as a standalone dish or pair with a low sodium raita or cucumber salad.
Nutrition Facts
Calories |
952 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 1393 mg | 61% | |
| Total Carbohydrate | 141.2 g | 51% | |
| Dietary Fiber | 17.8 g | 64% | |
| Total Sugars | 31.3 g | ||
| Protein | 25.7 g | 51% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 407 mg | 31% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 1693 mg | 36% | |
*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.
