The Best Vegetable Biryani With All Ingredients for Diabetes

Creating a diabetes-friendly vegetable biryani involves choosing ingredients that are lower in carbohydrates and have a lower glycemic index. Here’s a recipe for a diabetes-friendly vegetable biryani along with the ingredients:

Ingredients:

For the Rice:

• 1 cup basmati rice (soaked and drained)
• 2 cups water
• Whole spices (bay leaf, cloves, cinnamon stick)
• Salt to taste

For the Biryani:

• 1 cup mixed vegetables (carrots, beans, peas, bell peppers), chopped
• 1 onion, thinly sliced
• 2 tomatoes, chopped
• 1/2 cup plain low-fat yogurt
• 1/2 tsp ginger paste
• 1/2 tsp garlic paste
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder (modify to taste)
• 1/2 tsp cumin powder
• 1/2 tsp coriander powder
• 1/4 tsp garam masala
• Fresh cilantro leaves, chopped, for garnishing
• Fresh mint leaves, chopped, for garnishing
• 2 tbsp cooking oil or ghee
• Salt to taste

Instructions:

1. Cook the Rice:

• Bring 2 cups of water to a boil in a kettle.
• Add the soaked and drained rice, whole spices, and salt.
• Rice should be cooked until it is 70–80% done. Drain and set aside.

2. Prepare the Biryani:

• In a separate large pan, heat the cooking oil or ghee.
• Add the sliced onions and sauté until golden brown.
• When aromatic, add the ginger and garlic paste and simmer for one more minute.
• Add the chopped tomatoes and cook until they soften.
• Add turmeric, red chili powder, cumin powder, coriander powder, and salt. Cook until the spices are well combined.

3. Add Vegetables:

• Mixture of veggies should be added and cooked for a few minutes until just barely tender.

4. Layering:

• Spread half of the vegetable mixture evenly in the pan.
• Add half of the rice that hasn’t finished cooking on top.
• Sprinkle half of the garam masala, chopped mint leaves, and cilantro leaves.

5. Repeat the Layers:

• Add the remaining vegetable mixture as the next layer.
• Layer the rest of the rice on top.
• Sprinkle the remaining garam masala, mint leaves, and cilantro leaves.

6. Yogurt Mixture:

• Mix the plain low-fat yogurt with a little water to make it slightly runny.
• Pour the yogurt mixture evenly over the rice.

7. Dum Cooking:

• Cover the pan with a tight-fitting lid or seal with dough to trap steam.
• Cook on low heat for about 15-20 minutes, allowing the biryani to steam and flavors to meld.

8. Serve:

• With a fork, gently fluff the biryani.
• Serve the diabetes-friendly vegetable biryani hot with a side of cucumber raita or a fresh salad.

Remember to keep portion sizes in check and monitor blood sugar levels if you’re making dietary changes for diabetes management.