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Vegetable Biryani
This exotic dish made from everyday ingredients will be appreciated by vegetarians and meat-eaters alike. It is extremely low in fat, but packed full of exciting flavours.
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Ingredients
175g/6oz/1 cup long grain rice
2 whole cloves
Seeds of 2 cardamom pods
450ml/¾ pint/scant 2 cups vegetable stock
2 garlic cloves
1 small onion, roughly chopped
5ml/1 tsp cumin seeds
5ml/1 tsp ground coriander
2.5ml/½ tsp ground turmeric
2.5ml/½ tsp chilli powder
1 large potato, peeled and cut into 2.5cm/1in cubes
2 carrots, sliced
½ cauliflower, broken into florets
50g/2oz French beans, cut into 2.5cm/1in lengths
30ml/2 tbsp chopped fresh coriander
30ml/2 tbsp lime juice
Salt and black pepper
Sprig of fresh coriander, to garnish
Details
Serves: 4
Method
Put the rice, cloves and cardamom seeds into a large, heavy-based saucepan. Pour over the stock and bring to the boil.
Reduce the heat, cover and simmer for 20 minutes, or until all the stock has been absorbed.
Meanwhile put the garlic cloves, onion, cumin seeds, coriander, turmeric, chilli powder and seasoning into a blender or coffee grinder together with 30ml/2 tbsp water. Blend to a smooth paste.
Preheat the oven to 180°C/350°F/Gas 4. Spoon the spicy paste into a flameproof casserole and cook over a low heat for 2 minutes, stirring occasionally.
Add the potato, carrots, cauliflower florets, beans and 90ml/6 tbsp water. Cover and cook over a low heat for a further 12 minutes, stirring occasionally. Add the chopped coriander.
Remove the cloves and spoon the rice over the vegetables. Sprinkle over the lime juice. Cover and cook in the oven for 25 minutes, or until the vegetables are tender. Fluff up the rice with a fork before serving and garnish with a sprig of fresh coriander.
COOK'S TIP:- Substitute other vegetables, if you like. Courgettes, broccoli, parsnip and sweet potatoes would all be excellent choices.
NUTRITION NOTES Per portion:- Energy 175Kcals/737kj, Protein 3.66g, Fat 0.78g, Saturated Fat 0.12g, Fibre 0.58g
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