Monday, February 15, 2010

Vegetable Biryani with Cashews

I tried this recipe from my Whole Foods Recipe App for my iPhone.  I imagine they must have it online as well.  I am trying to incorportate at least one vegetarian meal into our menu rotation each week now.


1 Tbsp 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 Tbsp 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


1. Preheat oven to 350°F.

2. 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. Add yogurt and curry powder to the pot and cook until thickened.

3. Stir in vegetables, water, salt and pepper, cover and simmer until vegetables are tender on the outside but not cooked through. Remove pot from heat and stir in frozen peas.

4. 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 (makes 6-8 serving.):

Calories: 240

Fat: 7g

Cholesterol: 0mg

Sodium: 230mg

Carbohydrates: 42g

Fiber: 5g

Sugar: 6g

Protein 6g


This dish was good. It would be great with some chicken or tofu as well. I will definitely make it again.

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