Diabetic Soyabean Biryani

Name: Diabetic Soyabean Biryani
Prep time: 30 min
Cook time: 25 min
Total time: 55 min
Yield: 4 servings
Cuisine: Mughlai (Delhi & Lahore)
Ingredients: 0.5 cup soybeans; 1 cup cooked rice; 1 inch cinnamon stick; 1 green cardamoms; 1 bay leaf; salt; 0.5 cup onion; 0.5 tsp cumin seed; 1 tsp ginger-garlic paste; 1 cup tomatoes; 0.5 tsp turmeric powder; 0.5 tsp red chili powder; 0.5 tsp coriander powder; 0.25 cup low-fat milk; 1.5 cup boiled mixed vegetables; 0.25 cup fresh mint leaves; 0.25 cup fresh coriander leaves; 1 tsp oil; salt

Soybeans, rice and tomatoes baked in the oven and spiced with cinnamon and cardamom for a South Asian biryani. Finish with rice and soyabeans.

55 min · Serves 4 · Medium

Method

Start cooking mode

Time: Prep 30 min · Cook 25 min · 55 min total
Difficulty: medium

1
Wash and drain the soyabeans. Add 2 cups of water, cinnamon, cardamom, bay leaf and salt. Cook on medium heat till cooked.
2
Drain and keep aside. Mix togeher the cooked rice and cooked soyabeans. Heat oil in a non-stick pan.
3
Add cumin seeds and allow to crackle. Fold in the onions and the ginger-garlic paste. Saute till the onions are lightly browned.
4
Add tomatoes, all the masala powders and 1/4 cup of water. Cook till the water evaporates and the tomatoes are softened.
5
Stir in the milk or yoghurt. Add salt and the boiled vegetables. Mix well and allow to simmer for 7 minutes till the mixture is almost semi-dry.
7 min
6
Fold in the corriander and mint leaves. Spread half of this mixture in an 8 inch diameter sized baking dish.
7
Spoon all the spice mixture over it. Top with the remaining rice and soyabeans. Cover with a layer of aluminium foil.
8
Bake in a preheated oven at 180C or 360F for 20-30 minutes. Serve hot alongwith low-fat plain yoghurt.
30 min