Wednesday, August 26, 2009

Vegetable Briyani

This is a Wholefoods Recipe, I found it on their website. ENJOY!

Serves 6 to 8

Top the finished biryani with a fragrant mix of sliced jalapeƱos, tomato wedges and chopped cilantro, if you like.


1 tablespoon canola oil
2 to 3 cloves garlic, chopped
1 large red onion, cut into small wedges
1 (2-inch) piece ginger, peeled and finely chopped
1/2 cup chopped roasted cashews, divided
Salt and pepper to taste
1/2 cup nonfat plain yogurt
1 tablespoon curry powder
5 cups (1 1/2-inch) chunks fresh vegetables such as cauliflower, carrots or green beans
2/3 cup water
1 cup frozen peas
1 cup basmati rice, rinsed until water runs clear then drained


Preheat oven to 350°F.

Heat oil in a large ovenproof pot over medium high heat. Add garlic, onion, ginger, half of the cashews, salt and pepper and cook, stirring often and adding a splash of water when the mixture sticks to the pot, until deep golden brown and soft, about 15 minutes. Add yogurt and curry powder and cook until thickened, 2 to 3 minutes more. Stir in vegetables, water, salt and pepper, cover and simmer until vegetables are tender on the outside but not cooked through, about 5 minutes. Remove pot from heat and stir in frozen peas.

Meanwhile, bring a medium pot of salted water to a boil. Add rice and simmer for 5 minutes; drain well. Arrange rice over vegetables in pot, cover pot with foil then a tight-fitting lid and bake until rice and vegetables are tender, about 20 minutes. Uncover, carefully transfer contents of pot to a large bowl and toss together gently. Spoon into bowls and serve garnished with remaining cashews.


Per serving (about 7oz/208g-wt.): 240 calories (60 from fat), 7g total fat, 1g saturated fat, 0mg cholesterol, 230mg sodium, 42g total carbohydrate (5g dietary fiber, 6g sugar), 6g protein

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