Healthier Biryani Recipes: Can Biryani Be Nutritious?

Biryani is delicious all over the globe, and India cannot remain untouched by this flavourful and geographically satisfying meal. Besides, it has something to do with the dense aroma, tasteful, and plumpness which prove nice to the eyes in a way. Classically, the preparation of the Biryani involves the use of ghee, fried onions, and rich meats making many people to regard it as a rather dense food.
This article gives you information on how to make Biryani healthy with detail on the type of rice to be used starting with Basmati rice, long grain rice and how rice from India’s leading exporting countries affect healthy nutritional values with Gulf wave Agricom.

The Role of Basmati Rice in a Healthy Biryani

An important aspect regarding the preparation of Biryani is the selection of rice as higher quality rice is used in the preparation of a healthy Biryani. One of the most favourite rice exports from India, namely basmati rice, is not only aromatic, but also possesses low glycemic index compared with other rice classifications. Because it results in lower rise of blood sugar levels, it is recommended for diabetic patients or those who are on low carbohydrate diet plan.

Long grain rice is also the healthy choice of rice to use for making Biryani. He said it is low in starch and hence do not stick to each other which makes it possible to maintain the right layer that Biryani is associated with. Long grain rice and Basmati rice are less heavy and easier to digest making it perfect for a healthy Biryani.

India exports high quality rice including, Basmati and long grain rice and you can import from rice exporters India. This makes a good quality rice to be used in making the Biryani so that it does not only looks delicious but is also healthy for the body since it contains vitamins, minerals and fiber.

Healthy Biryani Ingredient Swaps

Suppose you are looking for white Basmati rice when in fact you need the brown variant.

Since white Basmati rice is the norm, using brown Basmati rice instead is also more viable than one might think. Brown rice have the outer skin and the germ and for this reason possesses higher levels of fiber, antioxidants, and vitamins. Being rich in fibers, brown rice is easily digested and facilitates fighting hunger thereby making it possible for one to avoid a situation where he or she takes a lot of food.

Lean Protein Options

Rather than selecting meats notably lamb or mutton, use chicken and maybe seafood such as prawns or fish. These options have less fat and less calories, so they’re a much healthier choice without sacrificing taste. Paneer or tofu is the ideal protein substitute for veggies, especially those on a Biryani spree as it complements Biryani spices well.

Healthy Oils and Fats

The basic preparation of a Biryani employs ghee, which is tasty but rich in saturated fats. For a healthier making of the Biryani one can use less ghee or in fact replace the ghee with olive oil or coconut oil. These deliver better fats for the heart and in general body health.

Low-Fat Dairy

Yogurt or cream is used in Biryani to make it rich. They can preference low-fat yogurt, instead of full-fat yogurt, to remove the calorie content but to maintain the creamy feel of the dish. It can also be replaced with Greek yogurt because it has more protein and lesser fat content.

Increased Vegetable Content

Surprisingly, adding even more vegetables makes not only the Biryani taste better but is also healthier in comparison to adding less of it. More mor vegetables include carrots, peas, cauliflower, green beans and spinach.These vegetables, contain fiber, vitamins and minerals and besides they help to make the dish more filling and require less portion size of rice.

A Basic Guide to Making Healthy Biryani

Here’s a simplified recipe that incorporates the healthier swaps mentioned above:

Ingredients:

1 cup brown Basmati rice purchased from leading exporters of rice in India.
300g lean chicken breast or tofu, for vegetarians.
1 tablespoon olive oil or coconut oil.
1 medium onion, sliced
Using 1 tablespoon of ginger-garlic paste.
1 teaspoon cumin seeds
1 bay leaf
4 green cardamom pods
4 cloves
1-inch cinnamon stick
1/2 teaspoon turmeric powder
1/2 teaspoon cumin powder
1/2 teaspoon garam masala
1/2 teaspoon red chili powder
1/2 cup low-fat Greek yogurt
1 cup mixed vegetables, (carrots, peas, cauliflower)
I used fresh Coriander and mint leaves
Salt to taste

Instructions:

Prepare the Brown Basmati Rice:

The rice should be rinsed then poured into a basin and washed with water and left for half an hour. Heat water in a large pot, turn off the heat, add the soaked rice and let it stand for 20-25 minutes until it is 70% done. Pour out the water from the rice , and let it wait for some time on the strainer.

Cook the Chicken or Tofu:

Place a pot with olive or coconut oil over a stove until it burns. Add cumin seeds, bay leaf cardamom cloves and cinnamon. After that, throw in the sliced onions once the spices give out their fragrance and fry until caramelized. Put ginger-garlic paste and fry for 2 minutes.

Add Spices and Yogurt:

Finally mix turmeric, cumin powder, garam masala and red chili powder in the same pan. Stir for 1 to 2 minutes then add pieces of chicken or tofu to the same boiling water. Let them cook until they turn to a slightly brown color. Pour the Greek yogurt and mix well before sauté for several 2-5 minutes in order to coat the chicken or tofu on the spices.

Layering the Biryani:

In another large pot, put the still moist brown Basmati rice over the chicken or tofu mixture. Serve dilute vegetables over the rice. Garnish it with few springs of freshly chopped coriander and mint. Finally, put the lid on the pot and leave to cook for 15 to 20 minutes before you start serving, since the mixture has to blend.

Serve and Enjoy:

After that fluff the rice lightly and serve the Biryani hot to our desired guests. Although the following recipe is a healthier option, I promise all the Biryani flavors are intact.

All about Biryani food: Health Benefits of This Biryani

High Fiber Content: The addition of brown Basmati rice raises the fiber content, thus, it enhances digestion, and it also makes a good improvement to the sugar level of the body.

Lean Protein: Chinese Stir-Fried Chicken, Seafood or Tofu is very peculiar to choose because these are full-protein and free bad fats.

Good Fats: Extra virgin olive oil or coconut oil is added as it enhances the health of a cardiovascular system.

Rich in Vegetables: Veggies should be in sandwiches, the increased availability of vitamins, minerals, and antioxidants increases the nutrient density.

Conclusion

Although, biryani itself does not have be a guilty pleasure. Therefore, opting for smart ingredients decisions but using high-quality Basmati rice or long grain rice from rice exporters in India, lean meat, and adequate fats will provide your food with rich taste and at the same time will be handy for your body. Taking into consideration the modern trend of healthy eating, these better Biryani recipes assure you that you can have the tastiest experience while being healthy as well.