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.
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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
- 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.
- 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
- Cholesterol Content 0 mg
- Fat Content 9 g
- Fiber Content 12 g
- Protein Content 13 g
- Saturated Fat Content 1 g
- Sodium Content 174 mg
- Sugar Content 0 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 0 g