Diabetic Delicious Soyabean Biryani |
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Prep Time: 30 Minutes Cook Time: 25 Minutes |
Ready In: 55 Minutes Servings: 4 |
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Even if you have diabetes and are craving for rice, you can use soyabeans and make the biryani. You won't really miss the rice. This is Tarla Dalal's recipe from the book Delicious Diabetic Recipes Low Calorie Cooking by Tarla Dalal. If you still must use rice, use unpolished brown rice and not polished white rice. This is a multi-packed biryani. Soyabean is a very healthy pulse, rich in vitamin B. In this recipe, Tarla Dalal has added 3 parts of vegetables to make the glycemic index of this dish lower. The masalas {Spices} make this dish very tasty. You can pack this in a tiffin and take it to lunch with you. Enjoy! Ingredients:
1/2 cup soybeans, soaked overnight |
1 cup cooked rice |
1 inch cinnamon stick |
1 green cardamoms |
1 bay leaf |
salt |
1/2 cup onion, sliced |
1/2 teaspoon cumin seed |
1 teaspoon ginger-garlic paste |
1 cup tomato, chopped |
1/2 teaspoon turmeric powder |
1/2 teaspoon red chili powder |
1/2 teaspoon coriander powder |
1/4 cup low-fat milk or 1/4 cup low-fat plain yogurt |
1 1/2 cups boiled mixed vegetables |
1/4 cup fresh mint leaves, washed and chopped |
1/4 cup fresh coriander leaves, washed and chopped |
1 teaspoon oil |
salt |
Directions:
1. Wash and drain the soyabeans.
2. Add 2 cups of water, cinnamon, cardamom, bay leaf and salt.
3. Cook on medium heat till cooked.
4. Drain and keep aside.
5. Mix togeher the cooked rice and cooked soyabeans.
6. Heat oil in a non-stick pan.
7. Add cumin seeds and allow to crackle.
8. Fold in the onions and the ginger-garlic paste. Saute till the onions are lightly browned.
9. Add tomatoes, all the masala powders and 1/4 cup of water. Cook till the water evaporates and the tomatoes are softened.
10. Stir in the milk or yoghurt.
11. Add salt and the boiled vegetables.
12. Mix well and allow to simmer for 7 minutes till the mixture is almost semi-dry.
13. Fold in the corriander and mint leaves.
14. Spread half of this mixture in an 8 inch diameter sized baking dish.
15. Spoon all the spice mixture over it.
16. Top with the remaining rice and soyabeans.
17. Cover with a layer of aluminium foil.
18. Bake in a preheated oven at 180C or 360F for 20-30 minutes.
19. Serve hot alongwith low-fat plain yoghurt.
20. Enjoy!
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