Paneer Biryani
India • Eggetarian
How to Make Paneer Biryani (Traditional & Healthy Version)
Paneer Biryani is a flavorful vegetarian biryani dish that brings together the delicate spices of Indian cuisine with the rich, creamy texture of paneer (Indian cottage cheese). Originating from North India, especially popular in Punjab and Hyderabad, this dish is a delightful fusion of aromatic basmati rice, sautéed vegetables, and succulent paneer cubes, all layered and cooked to perfection. Paneer Biryani is a perfect choice for vegetarians looking for a protein-packed meal that doesn’t compromise on taste. The spices—such as cumin, coriander, garam masala, and saffron—blend beautifully with the soft paneer, creating an irresistible aroma and taste that’s deeply satisfying yet gentle on the palate. Traditionally served during festive occasions, family gatherings, and special celebrations, Paneer Biryani has become a beloved staple across India. It offers a wonderful alternative to meat-based biryanis, making it ideal for people who follow a vegetarian diet or simply want a lighter, health-conscious meal. Its popularity stems from the balance of flavors, the nutritional value of paneer, and the vibrant look of the dish, which makes any meal feel special. Whether for lunch, dinner, or as a hearty snack, Paneer Biryani stands out as a celebration of Indian culinary tradition, easy to prepare, and perfect for calorie-conscious eaters.
Ingredients(for 1 bowl (approx. 250g) Paneer Biryani)
- 1 cup Basmati rice (long-grain, soaked 20 minutes)
- 150g Paneer (cut into cubes)
- 1 medium Onion (thinly sliced)
- 1 medium Tomato (chopped)
- 1 small Carrot (diced)
- 1/4 cup Green peas (fresh or frozen)
- 1/4 cup Low-fat curd (yogurt) (dahi)
- 1 tsp Ginger-garlic paste (fresh)
- 1/2 tsp Garam masala
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chili powder (adjust to taste)
- 1/2 tsp Coriander powder (dhaniya powder)
- to taste Salt
- 1 tbsp Olive oil (or any healthy oil)
- 2 tbsp Fresh coriander leaves (chopped) - optional
- 1 tbsp Mint leaves (chopped) - optional
- 5-6 Saffron strands (soaked in 2 tbsp warm milk) - optional
Instructions
- 1
Wash and soak the basmati rice for 20 minutes. Drain and cook the rice with 2 cups water, a pinch of salt, and a few drops of oil until 90% cooked. Fluff and set aside.
10 minutes
Do not overcook rice; grains should be separate for biryani.
- 2
Heat oil in a kadhai or deep pan. Add cumin seeds and let them crackle. Sauté sliced onions until golden brown.
4 minutes
Use minimal oil for a healthier dish.
- 3
Add ginger-garlic paste and sauté for 1 minute. Toss in diced carrots, green peas, and chopped tomatoes. Cook until vegetables soften.
3 minutes
Cover pan to retain moisture and nutrients in veggies.
- 4
Add turmeric, red chili powder, coriander powder, and salt. Mix well. Stir in paneer cubes and cook gently for 2 minutes.
3 minutes
Paneer can break if stirred too vigorously; handle gently.
Why This Dish is Healthy
This Paneer Biryani recipe is a balanced, nutritious option for vegetarians. It uses minimal oil, low-fat dairy, and a variety of vegetables, which collectively help manage calories and support weight management. Paneer adds lean protein, aiding satiety and muscle growth, while rice and veggies provide slow-release energy and vital micronutrients. By skipping heavy cream or ghee, this version is lighter and suitable for calorie-conscious individuals.
Paneer Biryani is a high-protein, moderate-carb vegetarian dish packed with essential nutrients. Paneer provides calcium, protein, and vitamin D, vital for bone health and muscle maintenance. The addition of vegetables like carrots and peas boosts fiber, vitamins A and C, and antioxidants. Using low-fat curd and olive oil reduces saturated fat, making it heart-friendly. Basmati rice is a source of complex carbohydrates, delivering sustained energy. Spices like turmeric and ginger-garlic offer anti-inflammatory and digestive benefits.
Pro Tips
- 💡Tip 1: Marinate paneer cubes in curd and spices for extra flavor.
- 💡Tip 2: Use freshly ground garam masala for a more authentic aroma.
- 💡Tip 3: Layer rice and paneer mixture for traditional dum style preparation.
- 💡Tip 4: Always soak rice for fluffier grains and better texture.
- 💡Tip 5: Garnish with mint and coriander for color and freshness.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Reheat gently in microwave or on stove with a sprinkle of water to restore moisture.
Best served: Lunch or Snack
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 380.0 kcal |
| Protein | 6.5 g |
| Carbohydrates | 22.0 g |
| Total Fat | 7.8 g |
| Fiber | 1.8 g |
| Sugars | 1.2 g |
| Iron | 1.1 mg |
| Calcium | 160.0 mg |
| Sodium | 320.0 mg |
| Potassium | 140.0 mg |
| Cholesterol | 18.0 mg |
| Vitamin A | 110.0 IU |
| Vitamin C | 2.5 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 90.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.5 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 µg |
| Folate | 14.0 µg |
