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Soyabean Biryani


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A nutri-packed biryani! Soyabeans are one of the healthiest pulses for a vegetarian diet as apart form other nutrients, they also abound in vitamin B12 which is otherwise lacking in other vegetarian foods. I have added three parts of vegetables to make the glycemic index of this dish lower. You will surely relish the spicy flavours of the masala mixture in this recipe. The is a good dish for a packed lunch to take to work that will satiate you and keep you going for a longer period.

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Preparation Time: 
Cooking Time: 1/2 hour.
Baking Time: 30 mins.
Baking Temperature: 180°C (360°F).
Serves 4.
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Ingredients

Method
  1. Wash and drain the soyabeans. Add approx. 2 cups of water and the cinnamon, cardamom, bay leaf and salt and cook over a medium flame till they are cooked. Drain and keep aside.
  2. Combine the cooked rice and soyabeans.

For the masala mixture
  1. Heat the oil in a non-stick pan and add the cumin seeds.
  2. When they crackle, add the onions and ginger-garlic paste and sauté till the onions are lightly browned.
  3. Add the tomatoes, turmeric powder, chilli powder, coriander powder and ¼ cup of water and cook till the water evaporates and the tomatoes are soft.
  4. Add the milk, salt and boiled vegetables and mix well. Simmer for 5 to 7 minutes till the mixture is semi dry. Then add the coriander and mint leaves.

How to proceed
  1. Spread half the rice and soya beans in a 200 mm. (8") diameter baking dish and spoon all the masala mixture on top.
  2. Top with the remaining rice and soya beans and cover with aluminum foil.
  3. Bake in a pre-heated oven at 180°C (360°F) for 20 to 30 minutes.
  4. Serve hot, with low fat curds.
Nutrient values per serving
AmtEnergyProteinChoFatVit-AVit-CCalciumIronF.AcidFibre
112 gm135 kcal7.5 gm18.9 gm3.2 gm324.1 mcg23.2 mg77.9 mg1.8 mg29.5 mcg1.8 gm
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