Food
The Best Vegetable Biryani With All Ingredients for Diabetes
Introduction to Diabetes-Friendly Vegetable Biryani
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.