Cauliflower paneer biryani

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.

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

1. Grate the cauliflower (it will resemble rice) and put it aside.
2. 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.
3. 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.
4. 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.
5. Add the sliced onions and cook until they turn golden-brown.
6. Add the chopped tomatoes and green chilli, and simmer until the tomatoes are tender.
7. Add the mixed vegetables and cook for 5 minutes (until they are tender).
8. Return the cooked paneer mixture to the pan, and stir thoroughly.
9. Add the salt and biryani masala, and simmer for 2 minutes.
10. Add the grated cauliflower and stir thoroughly.
11. Reduce the heat to low and cover with a lid. Cook for 5 minutes, stirring occasionally.
12. Add most of the chopped coriander and mint leaves (keep some aside for garnish), pour in the lemon juice, and stir thoroughly.
13. 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