Uttar Pradesh Recipes
 
Vegetable Biryani  
   
Serve 6

Ingredients
400g basmati rice

250g cauliflower, cut into flowerettes

100g green peas, shelled

100g carrots, cut into 2.5 cm. long pieces

100g French beans, cut into diamond shaped pieces

3 potatoes, cut into four pieces each

2 black cardamoms 4 green cardamoms
4 cm. cinnamon 4 cloves
8 peppercorns 1 tsp. black cumin seeds
3 bay leaves Few strands of saffron
Masala for the vegetables
250g onions, sliced 3/4 cup yogurt
4 tsp chili powder 3 tsp ginger-garlic paste
2 tsp mint paste 1 1/2 tsp garam masala powder
1 1/2 tsp coriander-cummin powder Salt to taste
3 tbsp ghee (butter) or more Ghee (butter) for deep frying onions
For the garnish
2 tomatoes, sliced 2 capsicums, sliced
2 onions, fried till crisp Few mint leaves

Method

To prepare the vegetables:
1.Clean the vegetables with warm water and dry them well.
2. Mix all the ingredients for the masala, except the ghee, and marinate the vegetables in it for one hour.
3. Heat ghee and deep fry the onions till well browned. Remove from ghee. When cool, grind to a paste.
4. Clean and cook the rice in double the quantity of water. When done, remove the rice and spread it on a plate. Keep aside to cool.

To prepare the Rice
:
1.  Lightly roast the saffron, powder and sprinkle over the rice.
2.  Heat ghee in a pan and season it with the whole spices.
3.  Add the vegetables and sauté for five minutes.
4.  Add a little water and cook the vegetables till done and almost dry.
5.  In a baking dish arrange alternate layers of rice and the prepared vegetables.
6.  Top with garnish and bake in a moderately hot oven for 20 minutes.
7.  Serve hot with raita and papad.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 475 Carotene ( μg ) 465.94
Protein (g) 8.4 Vitamin C (mg) 34.3
Carbohydrate (g) 71.98 Mg  (mg) 101.1
Fat (g) 17.1 Na  (mg) 38.92
Fibre (g) 2.94 K  (mg) 257.25
Minerals (g) 1.61 Mn  (mg) 0.65
Calcium  (mg) 136.7 Zn  (mg) 1.58
Phosphorus  (mg) 295.8 Cr  (mg) 0.01
Iron  (mg) 1.76    

Modification
Sauté the onions instead of deep frying it
Reduce the amount of oil used for preparation
400g basmati rice
250g cauliflower, cut into flowerettes
100g green peas, shelled
100g carrots, cut into 2.5 cm. long pieces
100g French beans, cut into diamond shaped pieces
3 potatoes, cut into four pieces each
2 black cardamoms
4 green cardamoms
4 cm. cinnamon
4 cloves
8 peppercorns
1 tsp. black cumin seeds
3 bay leaves
Few strands of saffron

Masala for the vegetables:
250g onions, sliced
3/4 cup yogurt
4 tsp chili powder
3 tsp ginger-garlic paste
2 tsp mint paste
1 1/2 tsp garam masala powder
1 1/2 tsp coriander-cummin powder
Salt to taste
2 tbsp ghee (butter) or more

For the Garnish :
2 tomatoes, sliced
2 capsicums, sliced
2 onions, fried till crisp
Few mint leaves

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 400
Protein (g) 8.4
Carbohydrate (g) 71.98
Fat (g) 8.72
Fibre (g) 2.94
Minerals (g) 1.61