Indian-Style Lentil & Cauliflower Biryani - Clean Eating Magazine

Indian-Style Lentil & Cauliflower Biryani

India's popular rice dish is a meal in a bowl, and ours offers a complete protein thanks to the combination of rice and lentils! Dried currants, toasted almonds and fresh herbs give this 15-minute dish added intrigue.
Author:
Publish date:
IndianStyleBiryani_Article
  • Duration
  • Cook Time
  • 4Servings

Ingredients

  • 1 tbsp safflower or olive oil
  • 1 yellow onion, chopped
  • 1 carrot, peeled and diced
  • 3 cloves garlic, minced
  • 1 tsp garam masala
  • 1 tsp ground coriander
  • 1 tsp dried mint
  • 1/2 tsp ground turmeric
  • 2 cups chopped cauliflower florets
  • 2 cups low-sodium vegetable broth
  • 1 cup quick-cooking brown rice
  • 1/4 cup dried unsweetened currants or small raisins
  • 1 cup frozen peas, thawed
  • 1 cup BPA-free canned lentils, drained and rinsed well
  • 1/3 cup sliced unsalted almonds, toasted
  • 3 tbsp chopped fresh cilantro or parsley
  • 1/2 cup low-fat plain yogurt, optional

Preparation

  1. In a large shallow saucepan, heat oil on medium-high. Add onion, carrot, garlic, garam masala, coriander, mint and turmeric; cook until onion softens, stirring occasionally, about 2 minutes.
  2. Stir in cauliflower, broth, rice and currants; cover and simmer for 7 minutes. Stir in peas and lentils; cover and simmer until liquid is absorbed, about 4 minutes. Stir in almonds and cilantro. If desired, serve with a dollop of yogurt.

Nutrition Information

  • Serving Size: 1 3/4 cup
  • Calories: 393
  • Carbohydrate Content: 66 g
  • Fat Content: 9 g
  • Fiber Content: 12 g
  • Protein Content: 13 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 174 mg