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Masoor Biryani

VIEWS 2500

Energy (kcal) - 135

Protein (g) - 4

Carbohydrate (g) - 24

Fat (g) - 5.5

Khyati's Health-O-Meter Says:

Brown rice provides a natural wholeness" to the grain and is rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. Brown rice is high in fiber, acts as an anti-oxidant and has a low glycemic index which is best for diabetes. It is a good option for lunch/dinner. This recipe provides good quality proteins obtained from the cereal-pulse combination and is packed with a good amount of dietary fiber. It helps in preventing diabetes, weight loss, heart disease and lowers cholesterol due to its high fiber content.

INGREDIENTS:

For The Rice:

  • Brown rice raw - 20 g
  • Bay leaves -  1 small
  • Cinnamon sticks - 1 small
  • Clove - 1 small
  • Cardamon - 1 small 
  • Salt to taste

For paste:

  • Coriander (dhania) seeds -  ½ tsp
  • Poppy seeds (khus-khus) - ¼ tsp
  • Roughly chopped ginger (adrak) - ½ tsp
  • Cumin seeds - ½ tsp
  • Garlic clove (lehsun) - 1 
  • Bay leaf - 1 small

For The Masoor Mixture:

  • Whole red lentil - 20 g
  • Oil - 1 tsp
  • Finely chopped onion -  1 small
  • Finely chopped tomatoes -  2 tbsp
  • Salt to taste

DIRECTIONS:
Step 1 Wash and soak the rice in about 2 cups of water for at least 15 minutes. Drain the water and set aside.  Step 2 Heat 1 cup of water in a deep non-stick kadhai, add the bay leaf, cinnamon, cloves, cardamom, soaked rice and salt, mix well and cover and cook on a medium flame for 10-15minutes while stirring occasionally. Keep aside For the Masoor mixture: Step 3 Soak the masoor in water for at least 6 hours. Drain and keep aside.  Step 4 Make a paste of coriander, Poppy seeds, ginger, Cumin, Garlic, Bay leaf.  Step 5 Heat the oil in a deep non-stick pan, add the onions and saute on a medium flame for 1 to 2 minutes.  Step 6 Add the paste and mix well and saute on a medium flame for 30 seconds.  Step 7 Add the tomatoes, 2 tbsp water and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Step 8 Add the masoor, salt and ¾ cup of water, mix well and cook on a medium flame for 5-7 minutes or till the water evaporates and the masoor has been cooked while stirring occasionally and keep aside.How to proceed: Step 9 Discard the bay leaf and cinnamon from the rice. Step 10 Divide the rice into 2 equal portions. Keep aside. Step 11 On a greased baking dish put a portion of the rice and spread it evenly with the help of a spoon. Step 12 Put the masoor mixture on it and spread it evenly. Finally, add the remaining rice on it and spread it evenly.  Step 13 Cover and bake in a pre-heated oven at 200°c (400°f) for 20 minutes or microwave on high for 4 to 5 minutes  Step 14 Serve hot garnished with coriander.

Masoor Biryani - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2500

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