Vegetable vegan biriyani with carrot salad

Vegetarian
Vegan
Dairy Free
Health score
32%
Vegetable vegan biriyani with carrot salad
70 min.
8
501kcal

Suggestions

Ingredients

  • 400 rice 
  • tbsp vegetable oil 
  •  cauliflower cut into florets
  •  potatoes cut into chunks
  • 100 lentils red
  • 100 jicama french trimmed cut in half
  • handful curry leaves 
  • handfuls peas frozen
  • small bunch cilantro leaves 
  • 50 roasted cashews roughly chopped
  • servings naan breads 
  • large onion roughly chopped
  • large piece ginger roughly chopped
  •  garlic clove 
  • tsp curry powder 
  • tsp ground cumin 
  • small to 2 chilies slit green
  •  carrots 
  • pinch brown sugar 
  • tablespoon juice of lemon 
  • handful cashew pieces roughly chopped
  • handful cilantro leaves roughly chopped
  • piece ginger shredded
  • tsp cumin seeds toasted

Equipment

  • food processor
  • frying pan
  • sauce pan
  • peeler

Directions

  1. Soak the rice for 30 mins, then rinse in several changes of water until it runs clear. Cover with about 1 cm water, add the saffron (if using), cover the pan, bring to the boil, stir once, then turn off the heat. Leave for 10 mins, covered, then stir again and leave to stand, covered.
  2. To make the paste, blitz all the ingredients together in a food processor.
  3. Heat the oil in a saucepan. Tip in the paste, then add the cauliflower and potatoes. Cook in the paste to colour, then add the lentils and green beans, and cover with about 400ml water.
  4. Add the curry leaves, season with salt, cover with a lid and simmer for 20 mins until the lentils and vegetables are tender
  5. Add the peas for the last 2 mins to defrost. Stir the rice through the curry until completely mixed and hot, then spoon onto a platter and scatter with coriander and cashews.
  6. For the carrot salad, use a peeler to shave the carrots into ribbons.
  7. Sprinkle with the sugar and dress with the lemon juice, then toss with the other ingredients.
  8. Serve the biryani on a large platter for everyone to help themselves, with the carrot salad on the side, poppadoms for any vegans and naan bread for the vegetarians.

Nutrition Facts

Calories501kcal
Protein11.31%
Fat20.37%
Carbs68.32%

Properties

Glycemic Index
62.36
Glycemic Load
34.39
Inflammation Score
-10
Nutrition Score
26.51652188923%

Flavonoids

Catechin
0.04mg
Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
0.02mg
Luteolin
0.1mg
Isorhamnetin
0.94mg
Kaempferol
0.88mg
Myricetin
0.05mg
Quercetin
5.46mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:501.47kcal
25.07%
Fat:11.43g
17.58%
Saturated Fat:2.14g
13.38%
Carbohydrates:86.26g
28.75%
Net Carbohydrates:76.04g
27.65%
Sugar:6.55g
7.28%
Cholesterol:2.48mg
0.83%
Sodium:284.64mg
12.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.28g
28.56%
Vitamin A:5228.57IU
104.57%
Vitamin C:59.09mg
71.62%
Manganese:1.17mg
58.7%
Fiber:10.21g
40.85%
Folate:161.38µg
40.35%
Vitamin K:31.94µg
30.42%
Vitamin B6:0.58mg
28.9%
Vitamin B3:5.49mg
27.45%
Copper:0.53mg
26.54%
Phosphorus:256.06mg
25.61%
Potassium:861.93mg
24.63%
Magnesium:90.03mg
22.51%
Vitamin B1:0.29mg
19.54%
Iron:3.46mg
19.2%
Vitamin B5:1.67mg
16.69%
Selenium:11.28µg
16.11%
Zinc:2.27mg
15.11%
Calcium:96.12mg
9.61%
Vitamin B2:0.16mg
9.48%
Vitamin E:0.98mg
6.56%