Soya Bean Biryani

Diabetic.Foodie's picture

Jun. 28, 2009

Soyabean biriyani is a vegetarian biriyani cooked with rice and soya beans. Prepared with a masala of cumin, ginger, garlic, chili powder and coriander powder as the main flavoring agents, the soyabean biriyani is cooked with milk and vegetables and baked as a healthy alternative to frying.This is a special low sugar recipe great for diabetics as well as for people on low carb diet. Adapted from the Lantus book of recipes.

Ingredients

Soya beans 1/2 Cup (8 tbs) , soaked overnight
Cooked rice 1 Cup (16 tbs)
Cinnamon stick 1 (Dalchini)
Cardamom 1 (Elaichi)
Bay leaf 1 (Tej Patta)
Salt To Taste
For the masala mixture
Sliced onions 1/2 Cup (8 tbs)
Jeera 1/2 Teaspoon (Cumin Seeds)
Ginger garlic paste 1 Teaspoon
Chopped tomatoes 1 Cup (16 tbs)
Turmeric powder 1/2 Teaspoon (Haldi Powder)
Chilli powder 1/2 Teaspoon
Coriander powder 1/2 Teaspoon (Dhania Powder)
Low fat milk/Low fat curd 1/4 Cup (4 tbs)
Mixed boiled vegetables 1 1/2 Cup (24 tbs) (Peas, French Beans, Cauliflower)
Chopped mint 1/4 Cup (4 tbs)
Chopped coriander 1/4 Cup (4 tbs)
Oil 1 Teaspoon

Directions

Wash and drain the soyabeans.

Add approx. 2 cups of water, cinnamon, cardamom, bay leaf and salt, and cook over a medium flame till they are cooked.

Drain and keep aside.

Combine the cooked rice and soyabeans.

For the masala mixture Heat oil in a non-stick pan and add cumin seeds.

When they crackle, add onions and ginger-garlic paste and saute till the onions are light brown.

Add tomatoes, turmeric powder, chilli powder, coriander powder and 1/4 cup of water, and cook till the water evaporates and the tomatoes are soft.

Add milk, salt and boiled vegetables and mix well.

Simmer for 5 to 7 minutes till the mixture is semi-dry.

Then add coriander and mint leaves.

How to proceed Spread half the rice and soyabeans in a 200 mm (8") diameter baking dish and spoon all the masala mixture on top.

Top with the remaining rice and soyabeans and cover with aluminum foil.

Bake in a pre-heated oven at 180°C (360°F) for 20 to 30 minutes.

Serve hot with low fat curd.

Recipe Summary

Servings: 4

Nutrition Facts

Serving size

Calories 246Calories from Fat 56

 % Daily Value*

Total Fat 6 g9.2%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 235 mg9.79%

Total Carbohydrates 35 g11.7%

Dietary Fiber 6 g24%

Sugars 7 g

Protein 13 g26%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet