Masoor Biryani ( Zero Oil Dal-chawal Recipe)
by Tarla Dalal
23 Mar 2013
This recipe has been viewed 39741 times
Masoor spells iron shakti, which is very important to build hemoglobin levels and ward off fatigue and tiredness. Make this basic brown in advance to save on time and efforts. I have added apricots and raisins to the masoor masala to make it more interesting.
Masoor Biryani ( Zero Oil Dal-chawal Recipe) recipe - How to make Masoor Biryani ( Zero Oil Dal-chawal Recipe)
Soaking time: 2 hours Preparation Time: Cooking Time: Baking Time: 15 minutes Baking Temperature: 200°C (400°F) Total Time:
Makes 4 servings
For The Masala Masoor
1/2 cup masoor (whole red lentil) , soaked for 2 hours and drained
1/2 cup finely chopped onions
3 tbsp red paste
1/2 cup potato cubes
3/4 cup chopped tomatoes
2 dried apricots (kummani / jardalu) , soaked and finely chopped
1 tbsp chopped raisins (kismis)
salt to taste
Other Ingredients
2 1/4 cups brown rice
2 tbsp low-fat milk , 99.9% fat-free
For The Garnish
2 tbsp finely chopped coriander (dhania)
Method
For the masala masoor
How to proceed
For the masala masoor
- For the masala masoor
- Heat a pressure cooker on a medium flame and when hot, add the onions and dry roast on a medium flame till they turn brown in colour. Sprinkle 1 tbsp water if they start burning.
- Add the red paste and dry roast on a medium flame for a few more seconds while stirring continuously.
- Add the masoor, potatoes, tomatoes, apricots, raisins, salt and 1cup of water and pressure cook for 1 whistle.
- Allow the steam to escape before opening the lid.
- If the masoor is watery, remove from the pressure cooker and simmer in a non-sick pan till little moisture evaporates and the mixture becomes semi-dry. Keep aside.
How to proceed
- How to proceed
- Divide the brown rice into 2 equal portions and keep aside.
- Put the milk at the bottom of a glass baking tray and spread one portion of the brown rice in an even layer. Spread the masala masoor over it.
- Spread the remaining brown rice over the masala masoor in an even layer.
- Cover with an aluminium foil and bake in a pre-heated oven at 200°c (400°f) for 10 minutes.
- Serve hot garnished with coriander.
Nutrient values per serving
| Energy | 238 cal |
| Protein | 8.7 g |
| Carbohydrates | 47.8 g |
| Fiber | 4.1 g |
| Fat | 1.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 179.9 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 2.5 mg |
| Vitamin C | 12.6 mg |
| Folic Acid | 25.8 mcg |
| Calcium | 63 mg |
| Iron | 3.3 mg |
| Magnesium | 76.7 mg |
| Phosphorus | 176.7 mg |
| Sodium | 12.7 mg |
| Potassium | 410.6 mg |
| Zinc | 1.4 mg |
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