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Cauliflower Biryani (Vegan, Gluten-Free) | The Choosy Eater

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This conventional Cauliflower Biryani is certainly one of my favourite vegetable curry recipes! It’s made with chickpeas, brown basmati rice, and quinoa for a effectively balanced and engaging vegetarian meal, stuffed with Indian spices!

Top down shot of cauliflower biryani in a white serving bowlTop down shot of cauliflower biryani in a white serving bowl

“Biryani” would possibly sound like an excellent sophisticated or fancy dish, but it surely’s truly simply an Indian rice dish – made with tons of heat spices, a grain (normally rice, but it surely will also be finished with quinoa and even barley), and greens.

The standard model of biryani could be very rice heavy (normally white basmati rice), heavier on oil, and lighter on the greens or meat, if added. And vegetable biryani usually doesn’t have any protein added – it’s simply rice and veggies. It tastes scrumptious, however isn’t probably the most nutritious or filling meal.

This Cauliflower Biryani is loaded with veggies, has chickpeas and quinoa for added protein, brown rice for fiber, and it’s mild on oil, making it a wholesome, nutritious flavorful important dish!

This lightened up model of Biryani turned out SO good. The youngsters beloved it too – they ate it up and requested for seconds!

Instruments and Spices You’ll Want For This Recipe

Learn how to Make Cauliflower Biryani – Step by Step

Step 1: Carry one cup of water to a boil. As soon as it’s boiling, add brown rice, quinoa, and half of tsp saffron threads. Stir and decrease warmth (to lowest setting) and let the rice combination cook dinner.  

Step 2: Preheat oven to 350 levels. Puree tomatoes, chopped onion and chiles to style in a meals processor, scraping down the edges as wanted, to make a easy sauce.  

Step 3: Warmth 2 teaspoons oil in a big skillet over medium-high warmth. Add raisins and cashews and cook dinner, stirring, till the raisins are plump and the nuts are flippantly brown, 1 to three minutes. Switch to a plate.  

Step 4: After you are taking out the raisins/cashews, add about 2-Three tsp oil within the skillet. Add cumin seeds, cardamom pods, bay leaves and cinnamon sticks to the pan and cook dinner, stirring, till aromatic, 30 seconds to 1 minute. Add the sliced onion and cook dinner, stirring, till mild brown, 2 to three minutes.  

Step 5: Pour within the pureed tomato combination (it could spatter) and scale back warmth to medium. Stir in garam masala, 3/Four teaspoon salt and turmeric. Simmer, partially coated, stirring sometimes, till many of the liquid evaporates, about 15 minutes.  

Step 6: Stir spinach, cauliflower, chickpeas and as much as 1 cup water into the tomato sauce. Cowl and take away from the warmth.  

Step 7: Evenly coat a 9-by-13-inch baking dish with cooking spray.  

Step 8: Unfold half the chickpea curry evenly within the ready baking dish. Unfold the rice combination on prime of the curry. Spoon the remaining chickpea combination over the rice. Scatter the reserved raisins and cashews excessive. Cowl with foil. Bake till the rice is tender, about 35 minutes. Take away the bay leaves, cardamom pods and cinnamon sticks earlier than serving.

Cauliflower Biryani - Indian Rice and Curry Casserole served in a green bowlCauliflower Biryani - Indian Rice and Curry Casserole served in a green bowl

What makes Cauliflower Biryani wholesome?

With only a few tweaks I used to be in a position to take this basic dish from my childhood and switch it right into a tasty, wholesome, consolation meals dinner!

  • Made with Entire Grains: A conventional Biryani is made with white rice. This lightened up model is made with a mix of quinoa and brown rice including entire grains, fiber, and added plant protein.
  • Excessive in Plant-Protein: The addition of quinoa, chickpeas, and Greek yogurt provides plant protein to this dish making it heartier and extra filling.
  • Extra Greens: Additional cauliflower, and spinach are added to this Biryani making it a effectively balanced meal. 
  • Decrease in Energy: And at lower than 300 energy per serving, you possibly can return for seconds and really feel nice about it!
Cauliflower Biryani - Indian Rice and Curry Casserole topped with Greek yogurtCauliflower Biryani - Indian Rice and Curry Casserole topped with Greek yogurt

Will youngsters get pleasure from this Cauliflower Biryani?

My youngsters beloved this dish. They devoured up their first serving and requested for seconds. Whereas there’s a combination of spices on this dish it may be cooled with the addition of creamy Greek yogurt, and likewise omitting or lowering the inexperienced chilies. I saved this dish gentle for the children, but it was nonetheless wealthy and flavorful for us adults. 

How do you make Cauliflower Biryani vegan?

This recipe is vegan (simply omit the yogurt) and gluten free – but it surely nonetheless tastes tremendous decadent and satisfying. When you’d just like the cooling factor of yogurt whereas protecting this dish vegan use a plain dairy free yogurt substitute or vegan bitter cream. 

How do you retain and retailer Cauliflower Biryani?

This Cauliflower Biryani retains within the fridge for as much as Four days, so whereas this makes a great quantity of meals, you possibly can simply cook dinner as soon as and eat twice (or extra)!  Make sure you retailer it in an air tight container. Reheat within the microwave, or heat within the oven. 

How do you serve Cauliflower Biryani?

This dish is a one pot meal with entire grains, protein, and many veggies. We served this dish with a giant dollop of plain, lowfat Greek yogurt on prime which added a creamy and funky factor to the meal. It’s a filling dish on all it’s personal. When you’d like so as to add one thing on the facet I recommend a light-weight inexperienced salad.

Biryani - Indian rice dish on a green plateBiryani - Indian rice dish on a green plate

High Suggestions for Making Cauliflower Biryani

  • Examine that your spices aren’t stale so that you get most taste out of them.
  • Reduce on the oil – you actually don’t want greater than the one and a half tablespoons on this recipe.
  • Strive including some bell peppers in if in case you have any in your fridge for further veggies!
  • The leftovers style superb – simply retailer them within the fridge and gently reheat them!
  • You should utilize any grain as the bottom of this dish. I used brown rice + quinoa, however you should use barley, millet, couscous, farro – or any entire grain you’re keen on!

Make sure you strive these different wholesome curry recipes!

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Cauliflower Biryani

This conventional Cauliflower Biryani is certainly one of my favourite vegetable curry recipes! It is made with chickpeas, brown basmati rice, and quinoa for a effectively balanced and engaging vegetarian meal, stuffed with Indian spices!

Prep Time45 minutes

Prepare dinner Time35 minutes

Whole Time1 hr 20 minutes

Course: Important Course

Delicacies: Indian

Servings: 6 servings

Energy: 282kcal

  • 2 giant tomatoes diced
  • 1 purple onion half of diced and half of thinly sliced
  • 3-5 recent inexperienced chiles (equivalent to Thai or Serrano) stemmed and seeded
  • 1.5 tbsp further virgin olive oil
  • 1/4 cup golden raisins
  • 1/4 cup cashews
  • 1 tsp cumin seeds
  • 4 cardamom pods
  • 2 bay leaves
  • 2 cinnamon sticks
  • 1 tsp garam masala
  • 1 tsp salt (extra to style)
  • half of tsp floor turmeric
  • half of cup brown basmati rice
  • half of cup quinoa
  • 8 oz child spinach
  • 1 head cauliflower reduce into florets
  • 1 15ozcan chickpeas rinsed & drained
  • 2 cups water
  • half of tsp saffron
  • Carry one cup water to a boil. As soon as it’s boiling, add in brown rice, quinoa, and half of tsp saffron threads. Stir and decrease warmth (to lowest setting) and let the rice combination cook dinner.

  • Preheat oven to 350 levels. Puree tomatoes, chopped onion and chiles to style in a meals processor, scraping down the edges as wanted, to make a easy sauce.

  • Warmth 2 teaspoons oil in a big skillet over medium-high warmth. Add raisins and cashews and cook dinner, stirring, till the raisins are plump and the nuts are flippantly brown, 1 to three minutes. Switch to a plate.

  • After you are taking out the raisins/cashews, add about 2-Three tsp oil within the skillet. Add cumin seeds, cardamom pods, bay leaves and cinnamon sticks to the pan and cook dinner, stirring, till aromatic, 30 seconds to 1 minute. Add the sliced onion and cook dinner, stirring, till mild brown, 2 to three minutes.

  • Pour within the pureed tomato combination (it could spatter) and scale back warmth to medium. Stir in garam masala, 3/Four teaspoon salt and turmeric. Simmer, partially coated, stirring sometimes, till many of the liquid evaporates, about 15 minutes.

  • Stir spinach, cauliflower, chickpeas and as much as 1 cup water into the tomato sauce. Cowl and take away from the warmth.

  • Evenly coat a 9-by-13-inch baking dish with cooking spray.

  • Unfold half the chickpea curry evenly within the ready baking dish. Unfold the rice combination on prime of the curry. Spoon the remaining chickpea combination over the rice. Scatter the reserved raisins and cashews excessive. Cowl with foil. Bake till the rice is tender, ~35 min. Take away the bay leaves, cardamom pods and cinnamon sticks earlier than serving.

High Suggestions for Making Cauliflower Biryani

  • Examine that your spices aren’t stale so that you get most taste out of them.
  • Reduce on the oil – you actually don’t want greater than the one and a half tablespoons on this recipe.
  • Strive including some bell peppers in if in case you have any in your fridge for further veggies!
  • The leftovers style superb – simply retailer them within the fridge and gently reheat them!
  • You should utilize any grain as the bottom of this dish. I used brown rice + quinoa, however you should use barley, millet, couscous, farro – or any entire grain you’re keen on!

Energy: 282kcal | Carbohydrates: 45.7g | Protein: 11g | Fats: 8.3g | Saturated Fats: 1.2g | Polyunsaturated Fats: 1.4g | Monounsaturated Fats: 4.3g | Sodium: 684.7mg | Potassium: 981.6mg | Fiber: 9.4g | Sugar: 7g

 

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