[PROS]
- High in plant-based complete protein from soy chunks
- Packed with micronutrients like iron, folate, and vitamin A from palak (spinach) and mixed vegetables
- Generous dietary fiber aids digestive motility and enhances satiety
[CONS]
- High overall carbohydrate load from the combination of basmati rice and potatoes
- Calorically dense if prepared with excessive amounts of ghee and cooking oil
[DIETITIAN REVIEW]
This recipe is an outstanding plant-forward reinterpretation of traditional Hyderabadi biryani, using soy chunks and spinach to dramatically boost protein, fiber, and iron content. While remarkably nutrient-dense, individuals managing diabetes or weight should watch portion sizes due to the starchy nature of rice paired with potatoes. Score: 8.5/10
| Ingredient | Qty |
|---|---|
| Basmati rice (soaked for 30 minutes) | 2 cups |
| Water | 8 cups |
| Soy Chunks (Nuggets, soaked in hot water) | 1/4 cup |
| Carrots (chopped) | 1/4 cup |
| Green beans (chopped) | 1/4 cup |
| Green peas | 1/4 cup |
| Cauliflower (chopped) | 1/4 cup |
| Green Bell Pepper (chopped) | 1/4 cup |
| Potatoes (cubed) | 3 |
| Tomatoes (chopped) | 2 |
| Onions (chopped) | 4 |
| Onions (sliced for frying) | 2 cups |
| Ginger Garlic Paste | 2 tablespoons |
| Spinach Leaves (Palak) | 1-1/2 cups |
| Coriander Leaves (for paste) | 1/2 cup |
| Mint Leaves (for paste) | 1/2 cup |
| Green Chillies | 3 |
| Badam (Almonds) | 5 |
| Cinnamon Stick (split usage) | 3 inches total |
| Cardamom Pods (split usage) | 4 pods |
| Cloves (split usage) | 4 |
| Black Cardamom | 1 |
| Bay leaf | 1 |
| Cumin seeds | 1/4 teaspoon |
| Ajwain (Carom seeds) | 1/2 teaspoon |
| Mace (Javitri) | 1/4 piece |
| Turmeric powder | 1/2 teaspoon |
| Red Chilli powder | 1 teaspoon |
| Coriander Powder | 1-1/2 teaspoon |
| Garam masala powder | 2 teaspoons |
| Saffron strands | 7 strands |
| Warm Milk | 1/2 cup |
| Fresh Coriander Leaves (chopped, for garnish) | 1/4 cup |
| Fresh Mint Leaves (torn, for garnish) | 1/4 cup |
| Sunflower Oil | as needed |
| Ghee | 4 tablespoons |
| Salt | to taste |
1. In a blender, puree the spinach leaves, 1/2 cup coriander, 1/2 cup mint, green chillies, and almonds with a splash of water into a smooth green paste; set aside.
2. Steep saffron strands in 1/2 cup warm milk. Squeeze excess water thoroughly from the soaked soy chunks.
3. In a large pot, bring 8 cups of water to a rolling boil with 1 inch cinnamon, 1 cardamom pod, 1 clove, and salt. Add soaked basmati rice and cook until 70% done (about 5-7 minutes). Drain and set aside.
4. Heat oil in a pan and deep-fry or shallow-fry the 2 cups of sliced onions until golden brown and crisp (birista); drain on paper towels.
5. In a heavy-bottomed pot, heat 2 tablespoons of oil and 1 tablespoon of ghee. Add cumin seeds, 2-inch cinnamon stick, 3 green cardamoms, black cardamom, 3 cloves, bay leaf, ajwain, and mace.
6. Add chopped onions and sauté until translucent. Stir in ginger-garlic paste and sauté until the raw aroma disappears.
7. Add chopped tomatoes, turmeric, red chilli powder, coriander powder, garam masala, and salt. Cook until tomatoes soften and oil separates.
8. Stir in the blended spinach paste, potatoes, carrots, green beans, cauliflower, green peas, green bell pepper, and soy chunks. Cook covered for 8-10 minutes until the vegetables are half-cooked.
9. Assemble the biryani: Level the vegetable and soy gravy at the base of the pot. Layer the partially cooked basmati rice evenly over the top.
10. Drizzle the saffron-infused milk and remaining ghee over the rice. Scatter the fried onions (birista), chopped coriander, and torn mint leaves on top.
11. Seal the pot with a tight-fitting lid or foil. Cook on low heat (dum) for 15-20 minutes until the rice is fully cooked and aromatic.
12. Gently fluff the biryani layers with a fork from the sides and serve hot with raita and salad.