Cauliflower paneer biryani
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Substituting grated cauliflower in place of rice, this cauliflower paneer biryani offers the mouthwatering taste of classic biryani without the carb count. Satisfying and full of flavour, it’s a great addition to a diabetes meal plan and a perfect choice for lunch or dinner.
Prep time: 20 minutes
Cooking time: 30 minutes
Serves: 4
Serving size: 1 bowl
Ingredients
For cauliflower paneer biryani:
- 1 large head of cauliflower, grated
- Paneer (Indian cottage cheese), 200g, cubed
- Mixed vegetables (carrots, peas, capsicum), 1 cup (150g), diced
- Yoghurt, ¼ cup (60ml)
- Fresh coriander leaves, ¼ cup, chopped
- Fresh mint leaves, ¼ cup, chopped
- 1 large onion, thinly sliced
- 1 large tomato, chopped
- 1 green chilli, slit
- Lemon juice, 1 tbsp
- Garlic-ginger paste, 1 tbsp
- Oil or ghee for cooking, 2 tbsp
Spices:
- 1 bay leaf
- 1 inch piece of cinnamon stick
- 3 cloves
- 2 cardamom pods
- Biryani masala, 1 tbsp (8g)
- Cumin seeds, 1 tsp (2g)
- Red chilli powder, 1 tsp (2g)
- Turmeric powder, ½ tsp (1g)
- Salt to taste
Method
- Grate the cauliflower (it will resemble rice) and put it aside.
- In a large bowl, combine the paneer cubes, yoghurt, red chilli powder, turmeric powder and garlic-ginger paste. Leave to marinate for at least 15 minutes.
- Heat 1 tbsp of ghee or oil in a large pan over medium heat. Add the marinated paneer mixture and sauté till it turns golden-brown, then remove from the pan and set aside.
- To the same pan, add 1 more tbsp of oil or ghee. Then stir in the cardamom pods, cloves, cinnamon stick, cumin seeds and bay leaf. Cook until aromatic.
- Add the sliced onions and cook until they turn golden-brown.
- Add the chopped tomatoes and green chilli, and simmer until the tomatoes are tender.
- Add the mixed vegetables and cook for 5 minutes (until they are tender).
- Return the cooked paneer mixture to the pan, and stir thoroughly.
- Add the salt and biryani masala, and simmer for 2 minutes.
- Add the grated cauliflower and stir thoroughly.
- Reduce the heat to low and cover with a lid. Cook for 5 minutes, stirring occasionally.
- Add most of the chopped coriander and mint leaves (keep some aside for garnish), pour in the lemon juice, and stir thoroughly.
- Transfer to serving dishes, garnish with remaining mint and coriander leaves, and serve hot.
Nutritional information
Per serving:
Calories - 230kcal
Total fat - 15g
Saturated fat - 8g
Carbohydrate - 10g
Protein - 12g
Sodium - 300mg
Sugar - 5g
Fibre - 4g
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