Mediterranean Diet Prawn Biryani

Elevate your weeknight dinners with this aromatic Mediterranean Diet Prawn Biryani, a wholesome twist on a classic favorite. This balanced one-pot meal combines the delicate flavors of basmati rice, saffron, and fragrant spices like cumin and coriander with the bright and colorful addition of fresh vegetables, including zucchini, cherry tomatoes, and bell peppers. Succulent prawns, sautéed to perfection in heart-healthy olive oil, bring a protein-packed boost to the dish, while fresh parsley, mint, and a burst of lemon juice add a vibrant finish. With just 20 minutes of prep and 40 minutes of cooking, this gluten-free and nutrient-rich recipe is perfect for busy evenings or a flavorful weekend indulgence.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Large prawns, peeled and deveined
• 300 grams Basmati rice
• 3 tablespoons Olive oil
• 1 large Onion, thinly sliced
• 3 units Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 1 medium Red bell pepper, sliced
• 150 grams Cherry tomatoes, halved
• 1 medium Zucchini, diced
• 500 milliliters Low-sodium vegetable broth
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Saffron strands
• 2 tablespoons Lemon juice
• 2 tablespoons Fresh parsley, chopped
• 2 tablespoons Fresh mint leaves, chopped
• 1 unit Lemon slices

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. Soak the rice for 20 minutes, then drain thoroughly.

Step 2

In a large pan, heat 2 tablespoons of olive oil over medium heat. Add the sliced onion and sauté until golden brown, about 5-7 minutes.

Step 3

Add the minced garlic and grated ginger to the pan, and sauté for another minute until fragrant.

Step 4

Stir in the red bell pepper, cherry tomatoes, and zucchini. Cook for another 3-4 minutes until slightly softened.

Step 5

Add the turmeric, cumin, coriander, salt, and black pepper to the vegetables, stirring well to coat everything evenly with the spices.

Step 6

Add the soaked and drained rice to the pan, stirring gently to combine with the vegetable mixture.

Step 7

Pour the vegetable broth over the rice, then sprinkle the saffron strands on top. Bring to a boil.

Step 8

Once boiling, reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for 15 minutes.

Step 9

Meanwhile, in a separate pan, heat the remaining tablespoon of olive oil over medium heat. Add the prawns and cook for 2-3 minutes on each side until pink and cooked through.

Step 10

After the rice has simmered for 15 minutes, gently fold in the cooked prawns along with any juices from the pan.

Step 11

Cover the pan again and let it rest off the heat for another 5 minutes to allow the flavors to meld.

Step 12

Just before serving, drizzle the lemon juice over the biryani and garnish with fresh parsley, mint, and lemon slices.

Step 13

Serve hot and enjoy your Mediterranean Diet Prawn Biryani!

Nutrition Facts

Serving size	2041.1 grams (2041.1g)

Amount per serving	% Daily Value*
Calories	1483

Total Fat 47.40g	61%
Saturated Fat 7.60g	38%
Polyunsaturated Fat 4.00g
Cholesterol 945mg	315%
Sodium 3261mg	142%
Total Carbohydrate 128.80g	47%
Dietary Fiber 13.30g	48%
Total Sugars 23.70g
Protein 139.70g	279%

Vitamin D 0IU	0%
Calcium 586mg	45%
Iron 13mg	74%
Potassium 3573mg	76%

*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: 28.4%

Protein: 37.2%

Carbs: 34.3%