Healthy And Low – Calorie Vegetable Brown Rice Biryani Recipe!

Biryani is an amazing food that has captured the hearts and taste buds of people all over India. When we take the first bite of biryani, we are transported to a world of unique flavors and aromas. So why not try this easy, low-calorie vegetable brown rice biryani recipe and experience the magic of this traditional dish for yourself? So, without much ado, let’s get started!

How To Make Brown Rice Biryani At Home?

Biryani can also be healthy and nutritious if prepared with the right ingredients and methods. This recipe will show you how to make a low-calorie brown rice vegetable biryani that is delicious without compromising on the taste and quality of the dish.

Instructions:

• Firstly, rinse and drain the brown rice thoroughly, soak it for about 30 minutes, and keep it aside.
  
• Then, slice the onion and fry it in a pan until it becomes golden brown. Take out 1/3rd of the onion and reserve it for the garnishing.
  
• Next, add all spices, carrots, beans, tomatoes, grated ginger, and crushed garlic to the pan and saute them for 2-3 mins. Keep this aside for later use.
  
• With cardamom, bay leaf, cinnamon, and shahi jeera, cook the soaked and drained brown rice separately in salted water till it is halfway done.
  
• Then, take a heavy-bottomed pan, add the sauteed vegetables as the first layer, and top it off with partially cooked rice.
  
• Further, sprinkle brown onions, coriander, and mint on the rice. Cook it for 15 minutes on a low flame with the lid firmly closed.
  
• Also, add a little water over the rice and allow the biryani to cook using its own steam for 5 to 10 minutes.
  
• Lastly, serve hot fresh biryani with papad and raita.

Even though it takes some time to prepare, this brown rice vegetable biryani recipe is well worth the effort. It is tasty and filling at the same time.

Try this healthy biryani recipe made with brown rice or Hyderabadi biryani recipe from Fitelo’s kitchen if you’re hosting a gathering at your house; it will be an instant hit with your guests.

Nutritional Value Of Vegetable Brown Rice Biryani

This biryani recipe is a nutrition powerhouse, offering a balanced profile for health-conscious people. Full of whole-grain goodness from brown rice and nutrient-rich veggies, it provides essential digestion fibers, vitamins, healthy fats, and mineral boosts.

Find below the approximate nutritional value of 100 grams of this recipe:

• Calories: Around 160-180 kcal
• Protein: 3-5 grams
• Carbohydrates: 25-30 grams
• Fat: 5-8 grams
• Fiber: 2-4 grams

If you are a non-veg lover, you can customize this recipe by replacing vegetables with chicken or adding both as per your taste. Chicken is a good protein and healthy fat source but adds additional calories.

If you add chicken to the recipe, the protein and fat content will increase, and the brown rice chicken biryani calories will be higher than the vegetarian version. You can also try our millet biryani recipe, which has only 200 calories!

Health Benefits Of Brown Rice Vegetable Biryani

This homemade biryani recipe is made with healthy and nutritious ingredients, offering many health benefits. Let’s check out how eating this flavorful dish is good for you:

1. Provides Nutrition: Including vegetables like carrots, French beans, and tomatoes in this recipe provides essential vitamins, minerals, and antioxidants. These contribute to overall health and support the immune system.

2. Regulate Blood Sugar: Brown rice is low on the glycemic index, so it doesn’t cause your blood sugar to spike after eating it. Additionally, brown rice has a lot of magnesium, which helps reduce your risk of stroke and heart disease.

3. Helps In Inflammation: The spices used in brown rice biryani, such as cardamom, bay leaf, and cinnamon, have anti-inflammatory properties and may help lower blood sugar levels, while black pepper is rich in antioxidants and may help improve digestion.

4. Weight Management: If you want to know, “Is biryani good for weight loss?”, this recipe is low in calories with healthy fats, making it a suitable choice for those looking to manage their calorie intake while still relishing a tasty meal.

5. Good For Bone Health: Brown rice contains essential minerals like phosphorus and magnesium, supporting bone health and maintenance.

6. Heart Healthy: Using olive oil or desi ghee and whole grains may contribute to heart health by helping control cholesterol levels and supporting cardiovascular well-being.

So, the diverse ingredients in the recipe contribute to a well-rounded nutrient profile, ensuring you get a variety of vitamins and minerals in one delicious meal along with multiple health benefits.

Tips To Prepare Perfect Brown Rice Vegetable Biryani

Mastering the art of biryani requires finesse, and the following tips will help you to ensure each grain of rice is evenly cooked and every spice is infused with flavor, making this a memorable experience for you:

• Opt for long-grain or basmati brown rice for biryani. These varieties tend to yield a better texture and flavor. NLM says brown rice is less processed as a whole grain, retaining its fibrous bran, the nutritious germ, and the carb-rich endosperm.
  
• Soak the brown rice for at least 30 minutes before cooking to ensure it cooks evenly.
  
• Use fresh vegetables that are in season for the best flavor and nutrition.
  
• Proper rinsing the soaked brown rice helps remove excess starch, preventing the rice from becoming sticky during cooking.
  
• Roast the spices before adding them to the dish to enhance their flavor.
  
• Layering is crucial in biryani preparation. After partially cooking the rice and vegetables, layer them in the pot, alternating between rice and vegetable layers. It allows the flavors to meld together.
  
• After layering, seal the pot with a tight-fitting lid or aluminum foil to create a ‘dum.’ It helps create a steamy environment, allowing the rice to cook perfectly and absorb the flavors.
  
• Choose low-heat cooking as it allows the rice to cook thoroughly without burning at the bottom of the pan.

With these tips, you will be on your way to preparing a delicious and perfectly cooked brown rice vegetable biryani!

Is Brown Rice Good For Weight Loss? – Fitelo

Most fitness gurus suggest that Brown rice is the way to go, but is it true? What is the reality? To know the truth about white rice vs brown rice for weight loss, refer to the video below by Mac Singh:

Frequently Asked Questions

Does Biryani Made With Brown Rice Help In Weight Loss?

Yes, brown rice vegetable biryani can support weight loss due to its high fiber content, promoting fullness and lower calorie intake, contributing to a balanced and weight-conscious diet.

Is Brown Rice Vegetable Biryani Suitable For Diabetic People?

Yes, brown rice has a lower glycemic index, helping manage blood sugar levels, making this biryani a suitable choice for people with diabetes.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This recipe was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.