Biriyani is a South Asian rice dish featuring a mix of spices, rice, and vegetables or meat. This nutritious vegetarian version works well as either a main or side dish. If you have the time, make it the night before to allow the ingredients to meld for even more flavor.
1 cup basmati rice
2 tablespoons olive oil or butter, divided
½ teaspoon curry powder
½ teaspoon cumin seeds
½ teaspoon coriander seeds
1¾ cups water plus ⅔ cup water, divided
½ sweet onion, chopped
2 garlic cloves, minced
1 teaspoon ground coriander
½ teaspoon ground cardamom
½ teaspoon ground cumin
¼ teaspoon ground turmeric
2 cups cauliflower florets
1 cup green beans, cut into 2-inch segments
1 carrot, diced
¼ cup chopped cilantro leaves, for garnish
1 In a small bowl, rinse the rice until the water runs clear. Drain and set aside.
2 In a medium stockpot over medium heat, heat 1 tablespoon of olive oil. Add the curry powder, cumin seeds, and coriander seeds, stirring constantly, until fragrant, about 30 seconds. Add the rice to the pot along with 1¾ cups of water. Bring to a boil, reduce the heat, cover, and simmer for 12 minutes. Turn off the heat and let steam, covered, for 10 minutes.
3 In a large skillet over medium heat, heat the remaining tablespoon of olive oil. Add the onion, and cook for 6 to 8 minutes, until tender. Add the garlic and cook for an additional minute. Add the coriander, cardamom, cumin, and turmeric to the skillet, and stirring constantly, toast until fragrant, about 1 minute. Add the cauliflower, beans, and carrots, stirring to coat, and cook for 2 to 3 minutes. Add the remaining ⅔ cup of water to the pan, cover, and cook for 7 to 10 minutes, until the vegetables are just fork-tender.
4 Add the rice to the vegetables, and stir to blend. Serve topped with cilantro leaves.
Substitution tip: Try adding 8 ounces of diced chicken in Step 3 with the onion, and proceed as directed.
Per Serving Calories: 172; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 4mg; Carbohydrates: 31g; Fiber: 3g; Protein: 4g; Phosphorus: 40mg; Potassium: 232mg; Sodium: 23mg