| Recipe Name: Soyabean Biryani |
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| Category: Iron Rich Recipes |
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| Prep Time |
Cook Time |
Serves |
| 20 mins |
40 mins |
4 |
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Ingredients: |
| For the Rice |
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| Soyabeans, soaked overnight |
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1/2 cup |
| Cooked long grained rice |
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1cup |
| Cinnamon |
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1 stick |
| Cardamom |
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1 |
| Bay leaf |
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1 |
| Salt to taste |
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| For the Masala Mixture |
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| Sliced onions |
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1/2 cup |
| Jeera |
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1/2 tsp |
| Ginger-garlic paste |
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1 tsp |
| Turmeric powder |
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1/2 tsp |
| Chilli powder |
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1/2 tsp |
| Dhania powder |
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1/2 tsp |
| Curds |
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1/4 cup |
| Chopped tomatoes |
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1 cup |
| Mixed boiled vegetables (peas, French beans, cauliflower etc.) |
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1/2 cups |
| Chopped mint |
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1/4 cup |
| Chopped coriander |
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1/4 cup |
| Oil |
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1 tsp |
| Salt |
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To taste |
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Method: |
For the Rice:
- Wash and drain the soyabeans. Add approximately 2 cups of water and cinnamon, cardamom, bay leaf and salt and cook over a medium flame till they are cooked. Drain.
- Combine the cooked rice and soyabeans. Keep aside.
For the masala Mixture
- Heat the oil in a non-stick pan and add the Jeera seeds.
- When they crackle, add the onions and ginger-garlic paste and sauté till the onions are lightly browned.
- Add the 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 the milk, salt and boiled vegetables and mix well. Simmer for 5 to 7 minutes till the mixture is semi-dry. Then add the coriander and mint leaves.
- 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.
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Tags:
soyabean, protein, iron, anemia, rice, turmeric, curd, tomato, low fatSoyabean Biryani, 1/2 , powder , add , soyabeans , rice , masala , onions , tomatoes , water , drain , salt , powder
, cook , rice
, 1/4 , boiled , minutes , coriander ,
add , vegetables |
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