Mediterranean Diet Prawn Biryani
Elevate your dinner table with the vibrant flavors of Mediterranean Diet Prawn Biryani, a delightful fusion of Mediterranean and South Asian cuisine. This wholesome one-pot dish combines succulent prawns, fragrant basmati rice, and a medley of colorful veggies like zucchini, cherry tomatoes, and red bell peppers, all infused with aromatics like ginger, garlic, and a warming blend of spices including turmeric, cumin, and coriander. Saffron strands add a luxurious touch, while fresh parsley, mint, and a squeeze of lemon brighten the dish's flavor profile. Cooked in heart-healthy olive oil and low-sodium vegetable broth, this recipe emphasizes Mediterranean diet principles for a nutritious and satisfying meal. Perfect for family dinners or entertaining, this easy-to-follow recipe can be ready in just an hour, serving up to four with irresistible flavors. Try this Mediterranean Diet Prawn Biryani for a healthy twist on a classic favorite!
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Recipe Information
Ingredients
- 500 grams Large prawns, peeled and deveined
- 300 grams Basmati rice
- 3 tablespoons Olive oil
- 1 large Onion, thinly sliced
- 3 units Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 1 medium Red bell pepper, sliced
- 150 grams Cherry tomatoes, halved
- 1 medium Zucchini, diced
- 500 milliliters Low-sodium vegetable broth
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Saffron strands
- 2 tablespoons Lemon juice
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Fresh mint leaves, chopped
- 1 unit Lemon slices
Instructions
Rinse the basmati rice under cold water until the water runs clear. Soak the rice for 20 minutes, then drain thoroughly.
In a large pan, heat 2 tablespoons of olive oil over medium heat. Add the sliced onion and sauté until golden brown, about 5-7 minutes.
Add the minced garlic and grated ginger to the pan, and sauté for another minute until fragrant.
Stir in the red bell pepper, cherry tomatoes, and zucchini. Cook for another 3-4 minutes until slightly softened.
Add the turmeric, cumin, coriander, salt, and black pepper to the vegetables, stirring well to coat everything evenly with the spices.
Add the soaked and drained rice to the pan, stirring gently to combine with the vegetable mixture.
Pour the vegetable broth over the rice, then sprinkle the saffron strands on top. Bring to a boil.
Once boiling, reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for 15 minutes.
Meanwhile, in a separate pan, heat the remaining tablespoon of olive oil over medium heat. Add the prawns and cook for 2-3 minutes on each side until pink and cooked through.
After the rice has simmered for 15 minutes, gently fold in the cooked prawns along with any juices from the pan.
Cover the pan again and let it rest off the heat for another 5 minutes to allow the flavors to meld.
Just before serving, drizzle the lemon juice over the biryani and garnish with fresh parsley, mint, and lemon slices.
Serve hot and enjoy your Mediterranean Diet Prawn Biryani!
Nutrition Facts
Calories |
1483 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.4 g | 61% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 945 mg | 315% | |
| Sodium | 3261 mg | 142% | |
| Total Carbohydrate | 128.8 g | 47% | |
| Dietary Fiber | 13.3 g | 48% | |
| Total Sugars | 23.7 g | ||
| Protein | 139.7 g | 279% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 586 mg | 45% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 3572 mg | 76% | |
*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.
