Brown Rice Biryani

A healthy brown rice biryani recipe packed with flavour. This aromatic curry is a lighter version of the traditional Indian recipe, with 6 different vegetables, a delicious blend of spices and healthy wholegrain brown rice.

5 from 1 vote

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Prep Time 15

Cook Time 25

Total Time 40

Course Main Course

Cuisine Healthy

Servings

Calories 348 kcal

Equipment

large frying pan with lid
saucepan with lid

Ingredients

250 g long grain brown rice
1 tablespoon olive oil
3 onions
2 teaspoon garam masala
2 cloves garlic
1 tablespoon grated fresh ginger
1 teaspoon mild chilli powder adjust to taste
120 g carrots scrubbed
120 g green beans
½ red pepper deseeded and cored
120 g broccoli
120 g peas frozen or fresh
salt and pepper to taste

Instructions

Add the rice to a lidded saucepan and cover with warm water from the kettle. Set aside.
Peel and finely slice the onions.
Place a large frying pan on a medium to high heat and add the olive oil. Fry the onions and garam masala for 10 minutes until starting to brown.
Meanwhile, prepare the vegetables. Cut the carrots into bite-sized batons about 5mm thick, trim the beans, and finely slice the pepper. Cut the broccoli into small bite-sized florets. Peel and crush or finely chop the garlic.
Turn the heat down to low and add the garlic, turmeric and chilli powder to the pan. Add the carrots, beans and peppers.
Cover the pan and cook over low heat for 15 minutes. Check regularly that the spices aren't burning on the bottom of the pan - if necessary add a splash of water.
Add the broccoli and peas and cook for a further 5 minutes.
Whilst the vegetables are cooking, cook the rice over a low heat in a covered pan for 20 minutes. Drain well.
Add the drained rice to the vegetable mixture and stir to mix. Serve hot.

Notes

If you've got a cupboard full of spices, you can make the garam masala blend for this recipe.

Add the following to a pan on a low heat:

- 1 teaspoon coriander seed

- 0.5 teaspoon cumin seed

- 0.25 teaspoon ground cinnamon

- 0.25 teaspoon cardamon seeds

- 0.25 teaspoon fennel seeds

- 1 bay leaf

- 2-3 cloves

- good grinding of black pepper

Toast the spices on a low heat for 2-3 minutes until they start to darken slightly and give off an aroma.

Nutrition

Calories: 348kcalCarbohydrates: 67.4gProtein: 9gFat: 5.6gSaturated Fat: 0.9gFiber: 8.1gSugar: 8.2g

Keyword Comfort food, Curry, Spices

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