Masoor Biryani
by Tarla Dalal
Bring rice and fibre-rich masoor together to create a low-cholesterol but infinitely tasty biryani. A special masala, and a thoughtful method of preparation make the masoor biryani a grand fare despite using minimal fat and avoiding unhealthy cooking techniques. You will love the outcome.
Masoor Biryani recipe - How to make Masoor Biryani
Preparation Time: Cooking Time: Baking Time: 20 minutes Baking Temperature: 200°C (400°F). Total Time:
Makes 4 servings
For The Rice
1 cup brown rice , soaked for 15 minutes and drained
2 bayleaves
2 stick cinnamon (dalchini)
4 cloves (laung / lavang)
2 cardamoms
salt to taste
To Be Ground Into A Smooth Paste (using Little Water)
1 tbsp coriander (dhania) seeds
2 tsp poppy seeds (khus-khus)
1 tbsp roughly chopped ginger (adrak)
1 1/2 tsp cumin seeds (jeera)
4 clove garlic (lehsun)
1 bayleaf (tejpatta)
1 cardamom (elaichi)
For The Masoor Mixture
3/4 cup masoor (whole red lentil) , soaked and drained
2 tsp oil
1/4 cup finely chopped onions
3/4 cup finely chopped tomatoes
salt to taste
Other Ingredients
2 tbsp low-fat milk , 99.7% fat-free
For The Garnish
1 tbsp finely chopped coriander (dhania)
Method
For the rice
For the masoor mixture
How to proceed
For the rice
- For the rice
- Heat 3 cups of water in a deep non-stick kadhai, add the bayleaf, cinnamon, cloves, cardamom, rice and salt, mix well and cover and cook on a medium flame for 10 to 15 minutes, while stirring occasionally. Keep aside.
For the masoor mixture
- For the masoor mixture
- Soak the masoor in water for at least 6 hours. Drain and keep aside.
- Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
- Add the paste and mix well and sauté on a medium flame for 30 seconds.
- Add the tomatoes, 2 tbsp water and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Add the masoor, salt and ¾ cup of water, mix well and cook on a medium flame for 10 minutes or till the water evaporates and the masoor has been cooked, while stirring occasionally.
- Add the lemon juice and mix well. Keep aside.
How to proceed
- How to proceed
- Discard the bayleaf and cinnamon from the rice. Divide the rice into 2 equal portions. Keep aside.
- On a greased baking dish, pour 1 tbsp of low-fat milk over it.
- Put a portion of the rice and spread it evenly with the help of a spoon.
- Put the masoor mixture on it and spread it evenly.
- Finally, add the remaining rice on it and spread it evenly.
- Pour the remaining 1 tbsp of low-fat milk evenly over it.
- Cover and bake in a pre-heated oven at 200°c (400°f) for 20 minutes or microwave on high for 4 to 5 minutes.
- Serve hot garnished with coriander.
Nutrient values per serving
| Energy | 298 cal |
| Protein | 11.6 g |
| Carbohydrates | 53.7 g |
| Fiber | 5.2 g |
| Fat | 4 g |
| Cholesterol | 0 mg |
| Vitamin A | 226.3 mcg |
| Vitamin B1 | 0.4 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 2.9 mg |
| Vitamin C | 10.2 mg |
| Folic Acid | 29 mcg |
| Calcium | 64.6 mg |
| Iron | 3.3 mg |
| Magnesium | 90.9 mg |
| Phosphorus | 216.8 mg |
| Sodium | 11.4 mg |
| Potassium | 461.7 mg |
| Zinc | 1.9 mg |
Outbrain
Lovely combination of fibre rich masoor and brown rice....it's perfect for those suffering from high cholesterol problems.
Very easy and tasty