Vegetable Biryani

Vegetable Biryani

IndiaNon-Vegetarian

350
kcal
3.5g
Protein
23g
Carbs
4.2g
Fat
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How to Make Vegetable Biryani (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
medium

Vegetable Biryani is a vibrant, aromatic rice dish that has its roots in the royal kitchens of India, particularly the Mughal era. This vegetarian version is a flavorful blend of basmati rice, fresh seasonal vegetables, and a medley of classic Indian spices such as cumin, cardamom, and cinnamon. Each bite offers a mouthwatering burst of taste and fragrance, making it a beloved dish across Indian households. Traditionally served during special occasions and family gatherings, Vegetable Biryani is cherished for its ability to bring people together over hearty, satisfying food. What sets Vegetable Biryani apart is its versatility and its celebration of fresh produce. The use of colorful vegetables not only adds a nutritional punch but also makes the dish visually appealing. Its mildly spicy, earthy, and aromatic profile ensures that it appeals to both adults and children alike. This healthy biryani recipe is lighter on oil and uses low-fat yogurt, making it a great option for calorie-conscious eaters. Whether enjoyed as a main meal or a substantial snack, Vegetable Biryani is a testament to India’s rich culinary heritage and its love for layered, spiced rice dishes.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable
Allergens: dairy

Ingredients(for 1 medium bowl (about 250g cooked biryani))

  • 1 cup Basmati rice (soaked for 20 minutes)
  • 1.5 cups Mixed vegetables (carrot, beans, peas, cauliflower, diced)
  • 1 medium Onion (thinly sliced)
  • 1 small Tomato (chopped)
  • 1/4 cup Low-fat yogurt (dahi) (well beaten)
  • 1 tsp Ginger-garlic paste
  • 1-2 Green chilies (slit)
  • 1 tsp Biryani masala powder
  • 1/2 tsp Cumin seeds (jeera)
  • 1 inch Cinnamon stick
  • 2 Cloves
  • 2 Cardamom pods
  • 1 Bay leaf (tej patta)
  • 2 tbsp Fresh coriander leaves (chopped)
  • 2 tbsp Fresh mint leaves (chopped)
  • 1 tbsp Oil (preferably olive or canola)
  • to taste Salt
  • 2 cups Water (for cooking rice)

Instructions

  1. 1

    Wash and soak the basmati rice in water for 20 minutes. Drain and set aside.

    5 minutes

    Soaking rice ensures longer grains and fluffier texture.

  2. 2

    Heat oil in a heavy-bottomed pan or pressure cooker. Add cumin seeds, cinnamon, cloves, cardamom, and bay leaf. Sauté until aromatic.

    3 minutes

    Do not burn the spices; gentle heat is key for aroma.

  3. 3

    Add sliced onions and sauté till golden brown. Include ginger-garlic paste and green chilies, cooking for another minute.

    5 minutes

    Caramelized onions add depth and sweetness.

  4. 4

    Mix in chopped tomatoes and cook till soft. Add the mixed vegetables and stir-fry for 3-4 minutes.

    6 minutes

    Cut vegetables evenly for uniform cooking.

Why This Dish is Healthy

This Vegetable Biryani recipe is a balanced meal, combining whole grains, vegetables, and lean dairy without excess oil or ghee. By steaming the rice and vegetables together, nutrients are preserved, and the dish remains light yet filling. Its high fiber content supports digestion and weight management, while being free from heavy creams or butter. Low in saturated fat and cholesterol, it fits well into most healthy eating plans.

Vegetable Biryani is rich in dietary fiber, complex carbohydrates, and essential vitamins thanks to the inclusion of fresh vegetables and basmati rice. The yogurt provides calcium and probiotics, while the aromatic spices deliver antioxidants and anti-inflammatory benefits. Using minimal oil and low-fat dairy keeps saturated fat content low, making it heart-healthy and suitable for calorie-conscious diets. This dish also offers a moderate amount of plant-based protein and a wealth of minerals such as potassium and magnesium.

Pro Tips

  • 💡Tip 1: Use aged basmati rice for the best texture and aroma.
  • 💡Tip 2: Do not skip soaking rice—it ensures even cooking and fluffy grains.
  • 💡Tip 3: Always rest the biryani after cooking to allow flavors to develop.
  • 💡Tip 4: Add a few saffron strands soaked in warm milk for extra aroma and color.
  • 💡Tip 5: Layer with mint and coriander for fresher taste.

Storage & Serving

Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.

Best served: Lunch or early evening snack

Nutrition Facts

NutrientPer 100g
Energy350.0 kcal
Protein3.5 g
Carbohydrates23.0 g
Total Fat4.2 g
Fiber2.0 g
Sugars2.1 g
Iron1.2 mg
Calcium28.0 mg
Sodium330.0 mg
Potassium170.0 mg
Cholesterol0.0 mg
Vitamin A180.0 IU
Vitamin C6.0 mg
Magnesium22.0 mg
Zinc0.6 mg
Phosphorus65.0 mg
Vitamin D0.0 IU
Vitamin B1 (Thiamine)0.1 mg
Vitamin B2 (Riboflavin)0.0 mg
Vitamin B3 (Niacin)1.5 mg
Vitamin B60.1 mg
Vitamin B120.0 µg
Folate22.0 µg

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