Biryani is not just a dish but an emotion. Nowadays, as people are becoming more health conscious somehow the thought of having Biryani sends people on a guilt trip. But if cooked mindfully, you can make your Biryani wholesome and healthy. On this World Biryani Day, here are some tips shared by exerpts on how to make your biryani healthy.
Sumit Chauhan, who is the NPD Head of Pansari Group said, "First and foremost, choose the right foundation for your biryani rice– instead of regular basmati rice, you can use long-grain fortified basmati rice. This exceptional rice not only elevates the taste of your dish but also enriches it with vital nutrients. Its long grains are not just a visual delight but also a source of complex carbohydrates that provide sustained energy. Fortified with essential vitamins and minerals, it boosts your meal's nutritional profile, making it a wiser choice for your health."
Additionally, the secret to an authentic and aromatic biryani lies in the spices.
In this regard, Sumit Chauhan said, "Opt for spices processed through traditional methods, involving cleaning, drying, grading, sorting, roasting, and grinding. These techniques maintain the spices' natural oil content and preserve their robust aromas. When you use such spices, each bite of your biryani becomes a sensory delight, infusing your dish with a symphony of flavours."
"Ensure that the spices you select are pure and free from any added preservatives or artificial colours. Pure spices not only enhance the authenticity of your biryani but also safeguard your health by eliminating unnecessary additives. They bring a burst of natural colours and flavours to your plate, making your biryani not only a treat for your taste buds but also a nutritious choice."
In addition to him, Chef Taj Qurehi suggested tips to prepare biryani by replacing rice with healthy grains. He said that the best option is millets and quinoa as they are gluten free and unlike all types of rice they have a lower glycemic index. Also, with every millet, you get to taste something different and experiment differently.
Here are 2 recipes shared by him:
1. Quinoa And Prawns Biryani (By Chef Taj Qurehi, ZEERA, CONRAD PUNE)
Ingredients:
- Quinoa - 200 gms
- Olive Oil - 50 ml
- Cumin Seeds - 5 gms
- Ginger Garlic Paste - 5 gms
- Yogurt - 100 gms
- Prawns - 120 gms
- Biryani Masala - 5 gms
- Bay Leaf - 1 no
- Onion - 100 gms
- Saffron - 2 gms
- Turmeric - 2 gms
- Coriander chopped - 5 gms
- Mint - 2 gms
- Himalayan Pink Salt - 5 gms
- Roasted Cumin Powder - 2 gms
Method:
- Rinse and soak quinoa for 5 minutes, then drain and keep it aside.
- Wash prawn and marinate with yogurt, spices, brown onion and salt.
- Add Olive Oil in a pan and allow to heat. Add cumin seeds. When cumin seeds begin to sizzle, add sliced onions and sauté for 4-5 minutes, until they turn golden brown.
- Now add ginger-garlic paste and sauté. Then add marinated prawns, sprinkle the biryani masala on top and then add the quinoa.
- Now add little water and stir well. Top with saffron strands and chopped cilantro and mint.
- Seal the lid. Put it on Dum for 2 minutes.
- Serve with mint raita
2. Kodo Millet Vegetable Biryani (By Chef Taj Qurehi, ZEERA, CONRAD PUNE)
Ingredients:
- Kodo Millets - 200 gms
- Onion sliced - 80 gms
- Tomato chopped - 8 gms
- Ginger Garlic Paste - 15 gms
- Coriander Leaves chopped - 30 gms
- Mint Leaves chopped - 30 gms
- Carrots diced - 60 gms
- Beans diced - 20 gms
- Green Peas - 40 gms
- Cauliflower Florets - 25 gms
- Button Mushrooms diced - 20 gms
- Chili Powder - 5 gms
- Garam Masala - 20 gms
- Turmeric Powder - 2 gms
- Salt - 10 gms
- Lemon Juice - 5 ml
For Temper:
- Ghee - 15 ml
- Fennel Seeds - 5 gms
- Bay Leaves - 1 no
- Star Anise - 1 no
- Cloves - 3 nos
Method:
- In a pressure cooker add in Ghee, once it heats up add in the ingredients mentioned in the “For Temper” table one by one. They will splutter and give a nice aroma next add the sliced onions and cook till they become translucent and then add in the ginger garlic paste and cook further for 5 mins on low flame.
- Now add the mint and coriander leaves sauté till they shrink and then add in the chopped tomatoes mix well and cook till they become mushy and now add in the cut vegetables.
- Mix the vegetable and let them fry for about 5 mins and then add in the spice powders one by one mix well so that they blend evenly with all the sautéed vegetables.
- Soak the kodo Millet in Water for about 10 mins .Next add the soaked Kodo millet in the cooker.
- Mix everything together and now add in the required water. Check for salt and spice at this stage and add if anything is required and then finally add in the lime juice. Once the water comes to boil, close the pressure cooker and cook in high flame for 2 whistles and then in the low flame for 1 whistles and switch off the flame. Wait till the pressure gets released all by itself and then open the cooker. Kodo Millet Vegetable biryani is now all set to be served.
Other Healthy Biryani Recipes:
1. Tandoori Kathal Ki Biryani (By Tarun Shetty, who is a Corporate Chef at SMAAASH)
Ingredients:
- Katal (Raw Jackfruit)
- Basamati Rice
- Ghee
- Onions
- Tomato
- Ginger
- Garlic
- Green chillies
- Bay Leaves
- Brown cardamom
- Cloves
- Peppercorns
- Cumin Seeds
- Cinnamon sticks
- Nutmeg Powder
- Turmeric powder
- Red Chilli Powder
- Corriander Powder
- Garam Masala
- Curd
- Salt
- Mustard
- Mint leaves
- Saffron
- Fresh coriander
Method:
- Marinate the Jackfruit with Curd,Redchiili powder,Ginger Garlic paste , Garam Masala Powder,Mustard Oil and Salt.Let it Marinate for while and then grill it on a griller or non stick pan and keep it a aside
- Keep water for boiling to which bay leaf ,1 tsp Turmeric powder and 2 Tspn of salt will be added .Once the water boils add the rIce which has been soaked for an hour.
- Once the rice is 80 percent done ,drain it and keep it aside
- Heat ghee in a dutch oven or a pot.
- Add all the whole spices . Saute for some seconds till fragrant.
- Add the sliced onions and fry them till they begun to get caramelized or golden.
- When the onions begin to get golden, remove half of the onions and drain them on paper towels.
- Add ginger, garlic and green chili paste. Saute for a few seconds till the raw aroma goes away.
- Then add the tomatoes, mint leaves and coriander leaves. Saute for 1 to 2 mins.
- Add all the spice powders
- Add the grilled jackfruit. Stir and saute for 7 to 8 mins. Then add the beaten yogurt.
- Stir and add water. Add salt and cover the pot with its lid.
- Simmer the gravy till the jackfruit is cooked and tender.
- If the water dries up while cooking, then you can add some water.
- Also soak saffron in warm milk and keep aside.
- Heat ghee in a dutch oven or a pot.
- Add all the whole spices – mace, stone flower, cinnamon, cloves, caraway seeds, cardamoms. Saute for some seconds till fragrant.
- Add the sliced onions and fry them till they begun to get caramelized or golden.
- When the onions begin to get golden, remove half of the onions and drain them on paper towels.
- Add ginger, garlic and green chili paste. Saute for a few seconds till the raw aroma goes away.
- Then add the tomatoes, mint leaves and coriander leaves. Saute for 1 to 2 mins.
- Add both the spice powders – red chili powder and turmeric powder
- Add the chopped jackfruit. Stir and saute for 7 to 8 mins. Then add the beaten yogurt.
- Stir and add water. Add salt and cover the pot with its lid.
- Simmer the gravy till the jackfruit is cooked and tender.
- If the water dries up while cooking, then you can add some water.
- Also soak saffron in warm milk and keep aside.
- In the same dutch oven or pot, on top of the jackfruit gravy, add half of the fried onions.
- Spread a second layer of rice,mint and fresh coriander . Add all the rice in this layer.
- If you want you can make 2-3 layers.
- Sprinkle the saffron flavored milk along with the saffron threads, kewra water on the rice. Also dot with ghee.
- Now for the Dum Part remove the pot from the flame ,place a griddle on the flame and top of the griddle place the pot and cover the pot.Keep it on low Flame .If you want you can keep adding water to the griddle.
- Let it cook for a while on this Dum and remove after 15 minutes.
- Serve hot with mixed Raita.
2. Healthy Chicken Biryani (By Chef Nidhi Kapoor, Desi Indian Handi)
This recipe combines the goodness of brown rice, lean protein from chicken, and the creaminess of low-fat yogurt to create a healthier version of the classic Indian Biryani. Here’s how Desi Indian Handi prepares it.
Ingredients:
For Marinating the Chicken:
- 500g boneless chicken, cut into cubes
- 1 cup low-fat yogurt (hung curd)
- 1 tablespoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- Salt to taste
For the Rice:
- 2 cups brown basmati rice, soaked for 30 minutes and drained
- Water for boiling
- 2-3 green cardamom pods
- 2-3 cloves
- 1 bay leaf
- Salt to taste
For the Biryani Masala:
- 1 large onion, thinly sliced
- 2 tomatoes, finely chopped
- 1/2 cup mixed vegetables (carrots, peas, beans)
- 1/2 cup chopped mint leaves
- 1/2 cup chopped coriander leaves
- 1/4 cup low-fat yogurt
- 1 teaspoon cumin seeds
- 1 cinnamon stick
- 2-3 green cardamom pods
- 2-3 cloves
- 1 bay leaf
- 1 teaspoon ginger-garlic paste
- 1 teaspoon garam masala
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- 1 tablespoon olive oil
- Salt to taste
Method:
Marinate the Chicken:
- In a mixing bowl, combine low-fat yogurt, ginger-garlic paste, turmeric powder, red chili powder, and salt.
- Add the chicken cubes to the marinate. Mix well to coat the chicken evenly. Allow it to marinate for at least 30 minutes, or refrigerate for a few hours for better flavor.
Cook the Brown Rice:
- In a large pot, bring water to a boil and add the soaked and drained brown rice.
- Add green cardamom pods, cloves, bay leaf, and a pinch of salt.
- Cook the brown rice until it's about 70% done, then drain and set aside.
Prepare the Biryani Masala:
- In a heavy-bottomed Desi Indian Handi or deep pan, heat olive oil over medium heat.
- Add cumin seeds, cinnamon sticks, green cardamom pods, cloves, and bay leaf. Sauté for a few minutes until a pleasant fragrant comes.
- Add the thin sliced onions and sauté them untill they turn golden brown.
- Add ginger-garlic paste and sauté for another minute until the raw smell disappears.
- Stir the chopped tomatoes, turmeric and red chili powder. Cook until the tomatoes are soft and the oil starts to separate.
- Add the marinated chicken and cook for 5-7 minutes until it's partially cooked.
Layer the Biryani:
- Add the mixed vegetables, chopped mint and coriander leaves to the Handi. Mix well.
- Spread the partially cooked brown rice evenly over the chicken and vegetable mixture.
- Drizzle low-fat yogurt evenly over the rice.
- Sprinkle garam masala over the top.
Dum Cooking:
- Place a tight-fitting lid on the Handi and seal the edges with dough or a clean cloth.
- Cook on low heat for about 20-25 minutes or until the brown rice is fully cooked, and the chicken is tender.
- Serve hot with a side of raita (low-fat yogurt with cucumber and spices) or a fresh salad.