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Healthy Vegetable Biryani Recipe | Brown Rice Biryani | Biryani cooked in 1 tsp oil |
Tarla Dalal
06 May, 2015
Table of Content
Healthy Vegetable Biryani Recipe | Brown Rice Biryani | Biryani cooked in 1 tsp oil |
Vegetable Biryani is a quintessential Indian dish, celebrated for its aromatic spices and flavorful layers of rice and vegetables. While often perceived as rich and heavy, this particular recipe ingeniously transforms it into a remarkably healthy option, primarily through a dramatic reduction in oil usage. By incorporating just 1 teaspoon of oil for the entire vegetable gravy, this biryani stands out as a testament to how traditional Indian cuisine can be adapted for a health-conscious lifestyle without sacrificing taste.
The foundation of this healthy biryani lies in its choice of brown rice. Unlike white rice, brown rice is a whole grain, retaining its bran and germ layers, which are packed with fiber, vitamins, and minerals. This not only gives the biryani a nuttier flavor and a chewier texture but also significantly boosts its nutritional profile. The slow-release carbohydrates in brown rice are crucial for maintaining stable energy levels and preventing rapid blood sugar spikes, making it a superior choice for a balanced diet.
The vegetable component of this biryani is another highlight, featuring a vibrant mix of French beans, carrots, and green peas. These vegetables are low in calories yet rich in essential nutrients. French beans offer vitamins A, C, and K, along with folate and fiber, supporting digestive and bone health. Carrots are a powerhouse of beta-carotene, vital for vision and antioxidant protection. Green peas contribute protein, fiber, and various vitamins, aiding in satiety and overall well-being. Boiling these vegetables before adding them to the gravy ensures they are tender and absorb the flavors beautifully.
The aromatic spice blend—including cumin seeds, chili powder, coriander powder, turmeric, garam masala, and biryani masala—is key to the dish's signature flavor without relying on excessive fat. These spices are not just for taste; many possess inherent health benefits, such as anti-inflammatory and digestive properties. The use of chopped tomatoes provides a natural tang and body to the gravy, while low-fat milk adds a creamy texture, further reducing the need for heavy creams or large amounts of oil.
From a health perspective, this 1-teaspoon-oil vegetable biryani is an excellent choice for various dietary goals. It is particularly beneficial for weight loss due to its low-calorie count and high fiber content from brown rice and vegetables, which promotes fullness and reduces overall food intake. For individuals managing diabetes, the brown rice with its lower glycemic index helps regulate blood sugar levels. The rich fiber content also contributes to this stability.
Furthermore, this biryani is heart-friendly. The minimal oil content, combined with the soluble fiber in brown rice and vegetables, can contribute to lower cholesterol levels and improved cardiovascular health. For those with PCOS, a diet rich in complex carbohydrates, fiber, and lean sources of protein is often recommended. This biryani, with its brown rice, vegetables, and the modest protein from dal (if added) and milk, aligns well with these dietary needs, helping to manage insulin resistance and support overall hormonal balance. Serving it hot, this healthy vegetable biryani proves that wholesome eating can be incredibly delicious and satisfying.
Tags
Preparation Time
15 Mins
Cooking Time
32 Mins
Total Time
47 Mins
Makes
6 servings
Ingredients
For The Rice
1/2 cup brown rice (chawal) , soaked for 2 hours and drained
1 stick of cinnamon (dalchini)
salt to taste
For The Vegetable Gravy
2 cups chopped and boiled mixed vegetables ( french beans , carrot and green peas)
1 tsp oil
1/2 tsp cumin seeds (jeera)
3/4 cup finely chopped onion
2 tsp ginger-garlic (adrak-lehsun) paste
1 tsp chilli powder
2 tsp coriander (dhania) powder
1/4 tsp turmeric powder (haldi)
1/2 tsp garam masala
1/2 tsp biryani masala powder
1 cup chopped tomato
1/2 cup low fat milk
salt to taste
Method
For the rice
- Boil 1 ½ cups of water in a deep non-stick pan, add the clove, cinnamon, bay leaf, cardamom and salt.
- Add the rice, mix well and cover with a lid and cook on a medium flame for 10 minutes, while stirring occasionally. Keep aside.
For the vegetable gravy
- Heat the oil in a deep non-stick pan and add the cumin seeds.
- When the seeds crackle, add the onions and ginger-garlic paste and sauté on a medium flame for 2 minutes.
- Add the chilli powder, coriander powder, turmeric powder, garam masala, biryani masala and ¼ cup of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Add the chopped tomatoes, mix well and cook on a medium flame for 4 minutes, while stirring occasionally.
- Add the milk, salt and ¼ cup of water, mix well and cook on a slow flame for 2 minutes, while stirring occasionally.
- Add the boiled vegetables, mix well and cook on a medium flame for 4 to 5 minutes, while stirring occasionally.
How to proceed
- Combine he vegetable gravy and the rice in a deep non-stick pan, mix well and cook on a medium flame for 4 to 5 minutes, while stirring occasionally.
- Serve hot.
Vegetable Biryani (1 Tsp Oil ) recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 101 cal |
| Protein | 3.4 g |
| Carbohydrates | 18.5 g |
| Fiber | 3 g |
| Fat | 1.4 g |
| Cholesterol | 0 mg |
| Sodium | 23.1 mg |
Click here to view Calories for Vegetable Biryani (1 Tsp Oil )
The Nutrient info is complete
MasalaVegan
April 19, 2022, 12:06 p.m.
Really tasty & healthy without piling on calories.
Swastika Goenka
Aug. 16, 2021, 3 p.m.
Nice Aroma.. the slow cooking on top of the tava marinated the whole biryani with the flavor.. Also, easy to prepare..
manjirid
April 15, 2021, 11:23 p.m.
This dish is not only a treat to the tongue, but also to the nose and eyes!! The aromas of the spices used in this low-cal Vegetable Biryani are wonderfully appetizing. Loved its richness in the mouth and lightness on the body!
Foodie #525115
May 30, 2020, 2:16 p.m.
I really liked the recipe.It is one of the good biryanis I tasted so far.Normally,the layer type cooking is pretty tedious but this one was relatively easy.Gets done in less than an hour.No complicated ingredients,all of them available at home.It is a must try!!!
n_katira
Dec. 22, 2018, 8:53 a.m.
Great way to add more vegetables and less brown rice in a biryani recipe...I follow only this recipe to make briyani now. tx.
Apeksha
May 30, 2016, 8:16 p.m.
I wish to try this recipe since I need to lose weight without losing on health
##$##
Jan. 28, 2016, 11 p.m.
Going to try this definitely
n_katira
Jan. 8, 2016, 2:28 p.m.
Masaledar biryani with just a tsp of oil... i just loved it... the vegetable gravy is so flavourful that its difficult to resist...brown rice is used so its more healthy... it''s a great addition to meals once in a while...
Sonal Modi
June 2, 2014, 11:53 a.m.
Excellent recipe and I served this dish with cucumber raita.
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