Vegetable Biryani Bowl

The Vegetable Biryani Bowl is a fragrant, colorful, and nutritious dish filled with vibrant vegetables and high-protein ingredients, perfect for a wholesome lunch. Each bite offers a delightful blend of spices and textures, making it a satisfying meal for anyone seeking a healthy option.

Ingredients

• Basmati rice - 1 cup (200 grams)
• Chickpeas (cooked) - 1 cup (240 grams)
• Mixed vegetables (carrots, peas, bell peppers) - 1 cup (150 grams)
• Onion - 1 medium (150 grams), thinly sliced
• Tomato - 1 medium (120 grams), chopped
• Garlic - 4 cloves, minced
• Ginger - 1 inch, grated
• Biryani masala - 2 tablespoons
• Turmeric powder - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1 teaspoon
• Vegetable broth or water - 2 cups (500 ml)
• Cilantro - ¼ cup, chopped
• Lemon juice - 1 tablespoon
• Salt - to taste
• Oil (vegetable or coconut) - 2 tablespoons

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 30 minutes.
2. In a large pot, heat the oil over medium heat and add cumin seeds. Once they start to sizzle, add the sliced onions and sauté until golden brown.
3. Add the minced garlic and grated ginger to the pot, stirring for another minute until fragrant.
4. Stir in the chopped tomato, biryani masala, turmeric powder, coriander powder, and salt. Cook for 5 minutes until the tomatoes soften.
5. Add the mixed vegetables and cooked chickpeas to the pot, stirring well to coat them in the spice mixture.
6. Drain the soaked rice and add it to the pot, gently mixing it with the vegetables and spices.
7. Pour in the vegetable broth or water, bringing it to a boil. Once boiling, reduce the heat to low, cover the pot, and simmer for 15-20 minutes until the rice is cooked and has absorbed the liquid.
8. Once cooked, remove from heat and let it sit covered for an additional 5 minutes.
9. Fluff the biryani with a fork, add chopped cilantro and lemon juice, and serve warm in bowls.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 75 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein from chickpeas, promoting muscle health.
• Rich in dietary fiber, aiding digestion and promoting satiety.

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