Vegetable Biryani Rice

Vegetable Biryani Rice is a fragrant and aromatic Indian dish, packed with colorful vegetables and spices, making it both nutritious and satisfying. This high-protein version includes chickpeas for an extra protein boost, perfect for a wholesome dinner.

Ingredients

• Basmati rice - 150 grams
• Chickpeas (cooked) - 100 grams
• Mixed vegetables (carrots, peas, beans) - 200 grams
• Onion - 1 medium, thinly sliced
• Tomato - 1 medium, chopped
• Ginger-garlic paste - 1 tablespoon
• Biryani masala - 2 teaspoons
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Bay leaf - 1
• Cinnamon stick - 1 inch
• Cloves - 2
• Cardamom pods - 2
• Fresh coriander leaves - 2 tablespoons, chopped
• Fresh mint leaves - 2 tablespoons, chopped
• Cooking oil - 2 tablespoons
• Salt - to taste
• Water - 375 ml

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 cooking oil over medium heat. Add cumin seeds, bay leaf, cinnamon stick, cloves, and cardamom pods. Sauté for a minute until fragrant.
3. Add the sliced onions and sauté until golden brown. Then add the ginger-garlic paste and sauté for another minute.
4. Add chopped tomatoes and cook until they soften, then stir in the biryani masala, turmeric powder, and salt. Cook for 2-3 minutes until the spices are well blended.
5. Add the mixed vegetables and cooked chickpeas to the pot. Stir well to coat the vegetables with the spices.
6. Drain the soaked rice and add it to the pot. Gently mix everything together.
7. Pour in 375 ml of water, bring to a boil, then cover the pot with a lid and reduce the heat to low. Let it cook for 15-20 minutes until the rice is tender and the water is absorbed.
8. Once cooked, turn off the heat and let it sit covered for 5 minutes. Fluff the biryani with a fork and garnish with chopped coriander and mint leaves before serving.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 75 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.375 L

Health Benefits

• High in protein from chickpeas, supporting muscle growth and repair.
• Rich in dietary fiber from vegetables and rice, promoting digestive health.

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