Heart-Healthy Biryani Rice

Experience the perfect blend of flavor and wellness with this Heart-Healthy Biryani Rice, a wholesome twist on the classic Indian dish. Crafted with nutrient-packed brown basmati rice, fresh vegetables like spinach, cauliflower, and bell pepper, and fragrant spices like turmeric, cumin, and garam masala, this recipe is a celebration of vibrant, aromatic cooking. Prepared with heart-friendly extra virgin olive oil and a low-sodium vegetable broth, this dish offers a guilt-free indulgence that's as nourishing as it is delicious. Ready in just an hour, it's an ideal weeknight meal or a satisfying addition to your healthy eating goals. Perfectly balanced, vegan, and brimming with color and goodness, this biryani is sure to delight your taste buds and nourish your heart.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1.5 cups brown basmati rice
• 3 cups water
• 2 tablespoons extra virgin olive oil
• 1 medium onion
• 3 garlic cloves
• 1 inch ginger
• 1 large tomato
• 1 large carrot
• 0.5 cup peas
• 0.5 red bell pepper
• 1 cup cauliflower florets
• 1 cup spinach
• 1 teaspoon cumin seeds
• 1 bay leaf
• 0.5 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 0.5 teaspoon garam masala
• 0.25 teaspoon cayenne pepper
• 1 cup low-sodium vegetable broth
• 0.25 cup fresh cilantro
• 0.5 teaspoon ground black pepper
• 1 teaspoon salt

Directions

Step 1

Rinse the brown basmati rice under cold water until the water runs clear, then soak the rice in enough water to cover it for 20 minutes. Drain and set aside.

Step 2

Heat the extra virgin olive oil in a large pot over medium heat. Add the cumin seeds and bay leaf, and sauté for about 30 seconds until aromatic.

Step 3

Add the sliced onion and sauté until translucent and golden brown, about 5 minutes.

Step 4

Stir in the minced garlic and ginger, and cook for another 1 minute until fragrant.

Step 5

Add the chopped tomato and cook until the tomato softens and releases its juice, about 3 minutes.

Step 6

Stir in the diced carrot, red bell pepper, peas, and cauliflower florets. Cook for about 5 minutes, stirring occasionally.

Step 7

Add the turmeric, coriander, cumin, garam masala, and cayenne pepper. Stir to coat the vegetables with the spices.

Step 8

Pour in the vegetable broth and stir well. Add the drained rice, and gently mix to combine all ingredients.

Step 9

Add the spinach and mix it in. Pour in the water and add salt and black pepper. Bring the mixture to a boil, then reduce the heat to low.

Step 10

Cover the pot with a tight-fitting lid and let the rice cook for 30 minutes, or until the rice is tender and has absorbed the liquid.

Step 11

Remove the pot from the heat and let it stand covered for an additional 10 minutes to allow the flavors to meld.

Step 12

Fluff the rice with a fork and garnish with freshly chopped cilantro. Serve warm as a delicious and nutritious meal.

Nutrition Facts

Serving size	2001.5 grams (2001.5g)

Amount per serving	% Daily Value*
Calories	929

Total Fat 34.30g	44%
Saturated Fat 5.00g	25%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 4404mg	191%
Total Carbohydrate 143.10g	52%
Dietary Fiber 22.00g	79%
Total Sugars 35.20g
Protein 25.00g	50%

Vitamin D 0IU	0%
Calcium 323mg	25%
Iron 12mg	65%
Potassium 2228mg	47%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.5%

Protein: 10.2%

Carbs: 58.3%