Spicy Vegetable Biriani
Recipe by Benecol Chef
15m Prep
45m Cook
0.8 per serving
Spicy Vegetable Biriani
Serves 4
Serving Info:
One serving contains 0.8g of your
daily requirement of 1.5-2.4g of plant stanols
Ingredients:
- - 50g Benecol® Olive Spread
- - 2 large onions, sliced
- - 1 tbsp black onion seeds (kalonji)
- - 2 cloves garlic, crushed
- - 2 tbsp medium curry paste
- - 150g brown rice
- - 200g carrots, sliced thinly
- - 200g cauliflower florets
- - 200g sweet potatoes, peeled and sliced thinly
- - 200g tomatoes, roughly chopped
- - 600ml vegetable stock
- - 110g peas, defrosted
-
- 1 tbsp chopped coriander to serve
Method:
- Melt the Benecol® Olive Spread in a large pan that has a tight fitting lid. Add the onions and cook over a medium heat for 10 minutes until beginning to caramelise. Stir in the onion seeds and remove from the pan.
- Add the garlic and curry paste to the pan with the rice and cook for 1 minute. Add the carrots, cauliflower, sweet potatoes, tomatoes, stock and half the cooked onions. Bring to the boil, reduce the heat to low, cover and cook for 40 minutes until the rice is tender. Remove from the heat, stir in the peas, and cook for a further 5 minutes uncovered to drive off any excess liquid – the rice mixture should be quite dry.
- Reheat the onions, and serve the biriani garnished with the onions and coriander.
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Nutrition Information
Per serving (555.8g)
Suitable for vegetarians
Plant Stanol intake (g)
0.8
Energy (kJ/kcal)
1530/366
Protein (g)
9.5
Carbohydrate (g)
61.6
of which sugars (g)
17.4
Fat (g)
10.9
of which saturates (g)
2.0*
of which mono-unsaturates (g)
4.4*
of which poly-unsaturates (g)
2.7*
Salt (g)
1.2*
Fibre (g)
10.1*
* Indicates estimated value in nutritional table