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paneer matar biryani recipe | zero oil brown rice veg biryani | healthy paneer brown rice biryani |
Tarla Dalal
• 04 November, 2025
Table of Content
paneer matar biryani recipe | zero oil brown rice veg biryani | healthy paneer brown rice biryani | green peas brown rice biryani | with 34 amazing images.
Layers of brown rice and spicy paneer mutter make this paneer matar biryani recipe a real delicacy. This brown rice veg biryani is undoubtedly going to be each one’s favorite. Learn how to make healthy paneer brown rice biryani.
For green peas brown rice biryani, first the onion brown rice is made. In a deep non-stick pan onions are roasted and then the cooked brown rice and salt are added and cooked for about a minute. This is followed by making the paneer mutter mixture of the biryani. Again onions, ginger-green chilli paste and garlic paste are roasted with about a tbsp. of water. Then fresh tomato pulp and a few spices are added and cooked for a while. Finally paneer cubes, green peas and salt are added and the consistency is adjusted with water. A final cooking of 1 minute is required hereafter and the subzi is then ready for serving.
Paneer is a show-stealer in healthy paneer brown rice biryani, here we have made use of its low fat version to save on some calories and fat!. And roasted onions add a yummy touch to the brown rice.
This biryani is a tad healthier than white rice biryani. The use of brown rice and green peas boosts the fiber content of this brown rice veg biryani. But remember to control the portion size. Weight watchers need to be aware of the carbs that are accompanied with this biryani. Not more than half serving of this biryani is suggested occasionally for diabetics and heart patients.
Enjoy paneer matar biryani recipe | brown rice veg biryani | healthy paneer brown rice biryani | green peas brown rice biryani | with step by step photos.
Tags
Soaking Time
0
Preparation Time
20 Mins
Cooking Time
12 Mins
Baking Time
15 Mins
Baking Temperature
200°C (400°F).
Sprouting Time
0
Total Time
32 Mins
Makes
4 servings
Ingredients
For The Paneer Mutter Mixture
1/2 cup low fat paneer (cottage cheese) cubes
1/4 cup boiled green peas
1/4 cup finely chopped onion
1 tsp red chilli garlic paste
1/2 tsp ginger-green chilli paste
1/2 cup fresh tomato pulp
1/2 tsp chilli powder
1/2 tsp garam masala
a pinch of sugar
1/2 tsp dried fenugreek leaves (kasuri methi)
salt to taste
For The Onion Brown Rice
2 1/4 cups soaked and cooked brown rice
1/2 cup finely chopped onion
salt to taste
Other Ingredients For Paneer Mutter Biryani
2 tbsp low fat milk , 99.7% fat-free
Method
For the onion brown rice
- Heat a deep non-stick pan on a medium flame and when hot, add the onions and dry roast on a medium flame for 2 minutes or till the onions turn brown. Sprinkle 1 tbsp of water to prevent the onions from burning.
- Add the brown rice and salt, mix well and cook on a medium flame for 1 minute.
- Divide the rice into 2 equal portions and keep aside.
For the paneer mutter mixture
- Heat a non-stick pan on a medium flame and when hot, add the onions and dry roast on a medium flame for 1 to 2 minutes or till they turn light brown in colour. Sprinkle a little water if they start burning.
- Add the chilli-garlic paste, ginger-green chilli paste and 1 tbsp of water and dry roast on a medium flame for about 1 minute.
- Add the fresh tomato pulp, chilli powder, garam masala, sugar and dried fenugreek leaves, mix well and cook on a medium flame for 2 to 3 minutes.
- Add ¼ cup of water, mix well and cook on a medium flame for another 2 minutes.
- Add the paneer, green peas and salt, mix gently and cook on a medium flame for 1 more minute. Remove from the flame and keep aside.
How to proceed to make paneer mutter biryani
- Spread one portion of the onion brown rice evenly at the bottom of a baking glass bowl.
- Spread the paneer mutter mixture evenly over it.
- Spread the other layer of onion brown rice evenly over the paneer mutter mixture and pour the milk evenly over it.
- Cover the paneer mutter biryani with a lid and bake in a pre-heated oven at 200°c (400°f) for 8 to 10 minutes.
- Serve paneer mutter biryani immediately.
paneer matar biryani recipe | zero oil brown rice veg biryani | healthy paneer brown rice biryani | Video by Tarla Dalal
Paneer Mutter Biryani recipe with step by step photos
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To cook brown rice for paneer matar biryani recipe | brown rice veg biryani | healthy paneer brown rice biryani | green peas brown rice biryani | , take a deep bowl, wash the 2 1/4 cups brown rice thoroughly under water and soak in enough water. If you do not have much time, then cook the rice without soaking, but it will take longer.
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Cover with a lid and keep aside to soak for about 2 hours minutes.
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After 2 hours, drain well.
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Heat enough water in a deep non-stick pan, let it come to a boil.
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Add salt to taste.
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Add soaked and drained brown rice and mix well. This being a low-cal recipe, we are making use of brown rice.
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Cook on a medium flame for approx. 25 minutes, while stirring occasionally.
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Drain the brown rice well and refresh it using cold water.
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Transfer to a plate and separate each grain using a fork lightly. Cover with a lid so the rice does not dry out while you prep for the biryani.
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To make paneer mutter mixture for green peas brown rice biryani, heat a non-stick pan on a medium flame and when hot, add the 1/4 cup finely chopped onion. This being a zero oil recipe we are not using any sort of fat (ghee) to cook the paneer mutter mixture. If you wish you can add a tsp of ghee / oil and saute the onions in it.
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Dry roast on a medium flame for 1 to 2 minutes or till they turn light brown in colour. Sprinkle a little water if they start burning.
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Add the 1 tsp red chilli garlic paste and 1/2 tsp ginger-green chilli paste. Add more or less to increase or decrease the spiciness as per your preference.
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Add 1 tbsp of water. Dry roast on a medium flame for about 1 minute.
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Add the 1/2 cup fresh tomato pulp.
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Add 1/2 tsp chilli powder.
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Add 1/2 tsp garam masala.
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Add a pinch of sugar to balance the sourness from tomatoes.
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Add 1/2 tsp dried fenugreek leaves (kasuri methi). With a pleasantly bitter bite, it is ideally sprinkled to balance the flavors of paneer matar mixture. Always roast kasuri methi lightly and crush it between your palms before adding to extract maximum flavour.
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Mix well and cook on a medium flame for 2 to 3 minutes.
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Add ¼ cup of water.
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Mix well and cook on a medium flame for another 2 minutes.
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Add the 1/2 cup low fat paneer (cottage cheese) cubes. Cottage cheese can also be grated and added or you can use a combination of grated and cubed low-fat paneer.
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Add 1/4 cup boiled green peas and salt to taste. Instead of pressure-cooking or boiling the green peas separately on stovetop, you can quickly boil the mutter in a microwave .
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Mix gently and cook on a medium flame for 1 more minute. Remove from the flame and keep aside.
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To make onion brown rice, heat a deep non-stick pan on a medium flame and when hot, add the 1/2 cup finely chopped onion. If you wish you can add a tsp of ghee / oil and saute the onions in it.
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Dry roast on a medium flame for 2 minutes or till the onions turn brown.
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Sprinkle 1 tbsp of water to prevent the onions from burning and sticking to the pan.
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Add the cooked brown rice.
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Add little salt to taste since we have already added salt while boiling the brown rice. If you want you can skip the onions but, it gives a very beautiful flavor and aroma to the rice. Mix gently and cook on a medium flame for 1 minute. Divide the rice into 2 equal portions and keep aside. We will now assemble the paneer peas pulav recipe.
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To layer healthy paneer brown rice biryani spread one portion of the onion brown rice evenly at the bottom of a baking glass bowl.
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Spread the paneer mutter mixture evenly over it.
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Spread another layer of onion brown rice evenly over the paneer mutter mixture.
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Pour the 2 tbsp low fat milk , 99.7% fat-free evenly over it. It is done to prevent the rice from drying while baking.
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Cover with a lid and bake paneer mutter biryani in a preheated oven at 200°C (400°F) for 8 to 10 minutes.
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Wear mittens and carefully remove the paneer matar biryani from the oven.
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Serve paneer matar biryani immediately. You can relish paneer mutter biryani with choice of low-fat raita, dal recipe or a healthy salad.
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Paneer matar biryani recipe | zero oil brown rice veg biryani | healthy paneer brown rice biryani | green peas brown rice biryani.
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Nutrient values (Abbrv)per plate
| Energy | 188 cal |
| Protein | 8 g |
| Carbohydrates | 36.3 g |
| Fiber | 2.5 g |
| Fat | 1.1 g |
| Cholesterol | 0 mg |
| Sodium | 69.9 mg |
Click here to view Calories for Paneer Mutter Biryani
The Nutrient info is complete
Foodie #689181
Sept. 29, 2018, 1:37 p.m.
JudieT
Nov. 15, 2016, 1:38 p.m.
I have to say this was a real winner - my first recipe from your lovely website and both my husband and I really enjoyed it and I will definitely be cooking it again soon.
shashi
April 29, 2013, 4:17 p.m.
Tarla Dalal
April 29, 2013, 4:17 p.m.
Thanks Shashi for your feedback.
n_katira
Nov. 26, 2010, 5:37 p.m.
Too good... The USP of this recipe is that it is zero oil and yet is restaurant style in looks and flavour... Recommended this recipe to 5 of my other friends.
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