Vegetable Biryani

Vegetable Biryani is a healthy and colorful rice dish prepared with spices and vegetables. This nutrient rich recipe contains soya chunks and vegetables chiefly carrots and green beans. Protein-rich soya chunks provides similar taste of meat and is good for women health to maintain healthy bones and overcome menopausal symptoms.

Ingredients

• Basmati rice - 2 cups
• Carrot - 1/2 cup, chopped
• Green beans - 1/4 cup, cut into 1 inch pieces
• Potato - 1/2 cup, peeled and cubed
• Soya chunks - 1/2 cup
• Onion - 1, medium sized
• Tomatoes - 2, large sized
• Ginger garlic paste - 2 tbsp
• Chilli powder - 1 tsp
• Biryani masala - 2 tbsp
• Garam masala - 1 tbsp
• Mint leaves - 1/2 cup
• Coriander leaves - 1/2 cup
• Cinnamon/பட்டை - 1 inch
• Cloves/கிராம்பு - 2
• Fennel seeds/சோம்பு - 1 tsp
• Marathi mokku/மராத்தி மொக்கு - 2
• Star anise/Annachi mokku/அன்னாச்சி மொக்கு - 2
• Bay leaf - 1
• Salt - To taste
• Ghee - 1 tbsp
• Oil - 1 tbsp

Method

1. Soak the basmati rice for half an hour. Drain the water and keep aside.
2. Boil water in a pan and turn off the stove. Add soy chunks and let it sit for 5 minutes. Rinse with cold water and squeeze the water. Keep aside.
3. Heat ghee and oil in a cooker and add cinnamon, cloves, fennel seeds and bay leaf. Saute till it leaves a nice aroma.
4. Add chopped onions and little salt. Saute till golden brown.
5. Add ginger garlic paste and tomatoes. Cook till mashed.
6. Add coriander leaves and mint leaves & cook till wilted.
7. Add chilli powder, biryani masala and garam masala & mix well.
8. Then add chopped vegetables and soy chunks to the cooker and cook for 2 minutes.
9. Now add well drained rice and mix well.
10. Add 3 cups of water and adjust salt to taste.
11. Close the lid and cook for 1 whistle. Then simmer the stove for 5 minutes and turn it off.
12. After the pressure is released gently mix the rice.
13. Serve hot with raita.

Tips

- You can add or omit vegetables like potatoes, green peas, cauliflower, capsicum and beetroot.
- You can also sprinkle some ghee roasted dry fruits over the rice before serving.

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Vegetable Kurma

Vegetable kurma is a healthy coconut based gravy mixed with vegetables and Indian spices. It is a great side dish for poori, chapathi or paratha.

Ingredients

• Carrot - 1 cup, chopped
• Green Beans - 1/2 cup, chopped
• Cauliflower - 5 to 6 florets
• Potato - 1, large size
• Green peas - 1/4 cup
• Onion - 1, medium sized
• Tomato - 1, large sized
• Ginger garlic paste - 1 tbsp
• Turmeric powder - 1/4 tsp
• Chilli powder - 1 tsp
• Coriander powder - 2 tbsp
• Garam masala - 1 tbsp
• Grated Coconut - 1/2 cup
• Roasted gram/பொட்டுகடலை - 1 tbsp
• Cinnamon/பட்டை - 1 inch (2 pieces)
• Cloves/லவங்கம் - 2
• Cardamom/ஏலக்காய் - 1
• Fennel seeds/சோம்பு - 1 tsp
• Coriander leaves - To garnish
• Salt - To taste
• Oil - 1 tbsp

Method

1. Heat oil in a pressure cooker and add cinnamon.
2. Add finely chopped onions and saute until soft.
3. Add ginger garlic paste and fry for few seconds.
4. Add chopped tomatoes and cook until it gets mashed.
5. Now add turmeric powder, chilli powder, coriander powder, garam masala & salt and mix well till the raw smell goes.
6. Add all the vegetables and add water.
7. Meanwhile, grind grated coconut, roasted gram, cinnamon, cloves, cardamom and fennel seeds into a smooth paste.
8. Add this into the boiling gravy. Adjust the salt to taste and close the lid. Cook for one whistle.
9. Garnish with coriander leaves and serve hot.

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Green Beans Stir-Fry Recipe

Green beans stir fry recipe is made by stir frying green beans with garlic and little oil. In general, stir fried recipes cook up quickly and tastes more delicious when compared to poriyals yet healthy. This dish will appeal more to those who don't like the beans especially the kids.

Ingredients

• Green beans - 1/2 kg, cut into 1 inch pieces
• Chopped garlic - 2 tsp
• Red Chillies - 1
• Mustard seeds - 1 tsp
• Pepper powder - 1/4 tsp
• White sugar - 1/4 tsp
• Salt - To taste
• Olive oil - 1 tsp

Method

1. Add green beans to a bowl of boiling water and cook for 5 minutes.
2. Drain & rinse with cold water to prevent from further cooking and keep aside.
3. Heat oil in a pan and add mustard seeds.
4. Once the mustard seeds start to splutter, add chopped garlic & red chillies and stir for a while.
5. Now add the half cooked green beans, salt, pepper powder & white sugar and stir for 6-7 minutes in medium-high heat or until tender.

Tips

If the green beans get too dry while cooking, sprinkle some water.

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