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Diabetic-Friendly Vegetable Biryani


Diabetic-Friendly Vegetable Biryani
Diabetic-Friendly Vegetable Biryani

A Classic Indian Dish with Whole Grain Brown Rice and Low-GI Vegetables


Introduction: Experience the flavors of Diabetic-Friendly Vegetable Biryani, a healthier twist on the classic Indian dish using whole grain brown rice and a variety of low-GI vegetables. This delicious and nutritious meal is perfect for those seeking to manage their blood sugar levels while enjoying the rich and satisfying taste of traditional biryani.


Ingredients:

  • 1 1/2 cups whole grain brown rice

  • 2 cups mixed vegetables (carrots, green beans, cauliflower, bell peppers)

  • 1 medium onion, thinly sliced

  • 1 medium tomato, chopped

  • 1/2 cup plain yogurt

  • 1/4 cup chopped fresh coriander (cilantro) leaves

  • 1/4 cup chopped fresh mint leaves

  • 1/2 tsp ginger-garlic paste

  • 1/2 tsp turmeric powder

  • 1 tsp biryani masala powder

  • 1/2 tsp red chili powder (adjust to taste)

  • Salt, to taste

  • 3 cups water

  • 3 tbsp oil or ghee

  • Whole spices (1 bay leaf, 3 cloves, 2 green cardamoms, 1 black cardamom, 1-inch cinnamon stick)

Instructions:

  1. Rinse the brown rice thoroughly under running water until the water runs clear. Soak the rice in water for at least 30 minutes, then drain.

  2. In a large, heavy-bottomed pot or pressure cooker, heat the oil or ghee over medium heat. Add the whole spices (bay leaf, cloves, green and black cardamoms, and cinnamon stick) and sauté until fragrant.

  3. Add the thinly sliced onion and cook until it turns golden brown. Then add the ginger-garlic paste and sauté for an additional minute.

  4. Add the chopped tomato and cook until it becomes soft and starts to break down.

  5. Stir in the mixed vegetables, turmeric powder, biryani masala powder, and red chili powder. Sauté the vegetables for 3-4 minutes.

  6. Add the plain yogurt, chopped coriander leaves, and chopped mint leaves to the pot, mixing well to combine all the ingredients.

  7. Add the soaked and drained brown rice to the pot, along with the salt to taste. Gently mix the rice with the vegetables and spices.

  8. Pour in 3 cups of water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 40-45 minutes, or until the rice is fully cooked and the water has been absorbed. If using a pressure cooker, cook for 2 whistles and then let the pressure release naturally.

  9. Once the rice is cooked, gently fluff it with a fork to separate the grains. Allow the biryani to rest for 5 minutes before serving.

  10. Serve the Diabetic-Friendly Vegetable Biryani hot with raita or a side salad.

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