Diabetes Recipes

Soya Bean Biryani

Ingredients

For The Chicken
  • Soya beans (soaked overnight): 1/2 cup
  • Cooked rice: 1 cup
  • Dalchini (cinnamon): 1 stick
  • Elaichi: 1
  • Tejpatta (bay leaf): 1
  • Salt to taste
For the Masala Mixture
  • Onion: 1/2 sliced
  • Jeera (cumin seeds): 1/2 tsp
  • Ginger-garlic paste: 1 tsp
  • Chopped tomatoes: 1 cup
  • Haldi powder (turmeric): 1/2 tsp
  • Haldi powder (turmeric): 1/2 tsp
  • Chilli powder: 1/2 tsp
  • Dhania (coriander) powder: 1/2 tsp
  • Low fat milk or low fat curd: 1/4 cup
  • Mixed boiled vegetables: 1 and 1/2 cup (peas, french beans, cauliflower)
  • Chopped mint: 1/4 cup
  • Chopped coriander: 1/4 cup
  • Oil: 1 tsp
  • Salt to taste

Preparation

  1. Wash and drain the soya beans. Add approx. 2 cups of water, cinnamon, cardamom, bay leaf and salt, and cook over a medium flame till they are cooked.
  2. Drain and keep aside. Combine the cooked rice and soya beans.
  3. For the masala mixture, heat oil in a non-stick pan and add cumin seeds.
  4. When they crackle, add onions and ginger-garlic paste and saute till the onions are light brown.
  5. Add tomatoes, turmeric powder, chilli powder, coriander powder and '4 cup of water, and cook till the water evaporates and the tomatoes are soft.
  6. Add milk, salt and boiled vegetables and mix well. Simmer for 5 to 7 minutes till the mixture is semi-dry. Then add coriander and mint leaves.
  7. Spread half the rice and soya beans in a 200 mm (8") diameter baking dish and spoon all the masala mixture on top.
  8. Top with the remaining rice and soya beans and cover with aluminum foil.
  9. Bake in a pre-heated oven at 180 °C (360 degree F) for 20 to 30 minutes.
  10. Serve hot with low fat curd.