Quinoa Biryani

Vegetarian
Gluten Free
Health score
43%
Quinoa Biryani
80 min.
4
351kcal

Suggestions


Welcome to a delightful culinary journey with our Quinoa Biryani! This vegetarian and gluten-free dish is not just a meal; it's a celebration of flavors and textures that will tantalize your taste buds and nourish your body. Perfectly cooked quinoa takes center stage, providing a protein-packed alternative to traditional rice, while a vibrant medley of fresh vegetables like broccoli, carrots, and green beans add color, crunch, and a wealth of nutrients.

Imagine the aroma of spices wafting through your kitchen as you sauté garlic, ginger, and fragrant spices like cardamom and turmeric. Each bite is a harmonious blend of spices, vegetables, and the slightly nutty flavor of quinoa, making it an excellent choice for antipasti, starters, or even a light snack. With just one pot and minimal prep, you can whip up this satisfying dish in about 80 minutes, serving four people comfortably.

Not only is this Quinoa Biryani a feast for the senses, but it is also a health-conscious choice with only 351 calories per serving. The inclusion of wholesome ingredients ensures that you’re fueling your body with goodness, while the colorful presentation makes it as visually appealing as it is delicious. Gather your friends and family around the table for an unforgettable dining experience that’s both comforting and nourishing!

Ingredients

  • cup broccoli florets 
  • tablespoon butter 
  •  pod cardamom 
  • cup carrots chopped
  • tablespoons cashew pieces 
  • cup cauliflower florets 
  •  cinnamon sticks 
  • 0.3 cup cilantro leaves fresh chopped
  • teaspoon ginger root fresh minced
  • cup green beans fresh cut into 1-inch pieces
  • 0.5 cup peas fresh
  • cloves garlic minced
  • teaspoon ground turmeric 
  •  onion sliced into rings
  • cup potatoes diced peeled
  • cup quinoa rinsed drained
  • tablespoon vegetable oil 
  • cups water 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat vegetable oil in a large skillet over medium heat. Stir in quinoa and allow to toast briefly. Stir in the garlic, ginger, cinnamon sticks, turmeric, cardamom, and cloves. Cook and stir until the spices are fragrant, about 2 minutes.
  2. Pour in the water. Increase the heat to high and bring to a boil; add potatoes, carrots, and cauliflower. Recover, then reduce heat to low and cover and simmer for 10 minutes.
  3. Stir in the broccoli and green beans, then replace cover and simmer until the quinoa is tender and the water has been absorbed, about 10 minutes. Stir in the green peas, and cook until heated through, about 5 minutes.
  4. Remove from heat and discard cinnamon sticks and cloves.
  5. Heat the butter in a skillet over medium heat. Stir in onion; cook and stir until the onion is golden, about 8 minutes.
  6. Mix in the cashew pieces, stirring constantly until lightly toasted.
  7. Transfer quinoa and vegetables to a large platter or bowl. Top with the onion/cashew mixture and chopped cilantro.

Nutrition Facts

Calories351kcal
Protein12.62%
Fat28.58%
Carbs58.8%

Properties

Glycemic Index
119.78
Glycemic Load
10.61
Inflammation Score
-10
Nutrition Score
30.021304528674%

Flavonoids

Apigenin
0.01mg
Luteolin
0.28mg
Isorhamnetin
1.38mg
Kaempferol
2.68mg
Myricetin
0.09mg
Quercetin
8.2mg

Nutrients percent of daily need

Calories:351.45kcal
17.57%
Fat:11.57g
17.8%
Saturated Fat:3.15g
19.72%
Carbohydrates:53.56g
17.85%
Net Carbohydrates:43.79g
15.93%
Sugar:6.26g
6.96%
Cholesterol:7.53mg
2.51%
Sodium:79.23mg
3.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.5g
23%
Vitamin A:5983.85IU
119.68%
Manganese:1.84mg
92.19%
Vitamin C:58.3mg
70.67%
Vitamin K:60.67µg
57.78%
Fiber:9.77g
39.08%
Folate:149.72µg
37.43%
Magnesium:144.23mg
36.06%
Phosphorus:336.15mg
33.62%
Vitamin B6:0.65mg
32.45%
Copper:0.56mg
28.06%
Potassium:924.64mg
26.42%
Vitamin B1:0.36mg
23.7%
Iron:4.13mg
22.95%
Vitamin B2:0.28mg
16.61%
Zinc:2.47mg
16.47%
Vitamin E:2.08mg
13.87%
Vitamin B3:2.53mg
12.67%
Calcium:105.9mg
10.59%
Vitamin B5:1.05mg
10.51%
Selenium:6.48µg
9.26%
Source:Allrecipes