A vegetarian take on India's classic biryani: basmati rice scented with saffron, cardamom and cinnamon, layered with spiced vegetables and yogurt, then slow-steamed.
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
Vegetable Biryani – Fragrant Layered Basmati Rice contains 420 calories per serving: 12 g protein, 68 g carbohydrate and 12 g fat. It takes 70 minutes in total and makes 4 servings.
Biryani is one of the most celebrated rice dishes in Indian cuisine, with roots in the kitchens of the Mughal courts. The vegetable version swaps meat for seasonal produce while keeping the same rich layers of spice.
Parboiled basmati rice is layered over a spiced vegetable base, with saffron milk and crisp fried onions tucked between. It finishes with a gentle 'dum' steam over low heat so every grain absorbs the aroma.
The vegetables add fiber and vitamins, the yogurt brings protein and probiotics, and basmati offers a lower-glycemic complex carbohydrate. Made with modest oil and plenty of vegetables, it becomes a balanced, satisfying meal.
Rinse the basmati rice and soak it for 20 minutes, then drain.
In boiling salted water with cardamom, cinnamon and cloves, parboil the rice until 70% cooked, then drain.
In part of the oil, fry the onions until golden brown and crisp, then set aside.
In the same pot, sauté the garlic and ginger, add the vegetables and biryani spice, and cook for 5 minutes.
Stir in the yogurt and a little salt, and simmer over low heat until the vegetables soften.
Layer the parboiled rice over the vegetable mixture, then sprinkle over the saffron milk and fried onions.
Seal the pot tightly and steam over the lowest heat for 15-20 minutes (dum).
Remove from heat, rest for 5 minutes, fluff gently with a fork, and serve with fresh cilantro.
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