Vegetable biryani

Sometimes I get stuck in the groove of making Thai curries and completely forget about Indian flavours. Big mistake! Biryani is a quick and beautiful win any night of the week. This is a vegetarian one to which you can add hard boiled egg or tofu but for meat/fish eaters it can just as easily be served with spicy prawns, salmon or chicken. However, it's beautiful, and nutritious on its own, served with some sour cream or Greek yoghurt.
Serves: 4-5 • Prep time: 10 mins • Cook time: 25 mins • Easy
Ingredients
  • olive oil
  • 2 large white onions, chopped into slices
  • 2 cloves of garlic, crushed
  • 1 green and 1 red chilli, deseeded and finely chopped
  • 1 tablespoon of turmeric
  • 2 tablespoons of curry powder (or more, to your taste) or three tablespoons of hot Indian curry paste.
  • Pinch of saffron (optional)
  • sea salt
  • 1 cauliflower, bite-size florets, blanched
  • large bunch of green beans, topped and tailed
  • 3 large ripe tomatoes cut into wedges
  • 4 tablespoons of flaked almonds
  • 200ml of natural yoghurt
  • 500g of wholegrain basmati rice
  • 1L of boiling vegetable stock
  • fresh coriander and more yoghurt or sour cream to serve
Instructions
Fry the onions, garlic and chilli in plenty of olive oil until softened then add the curry paste/powder, turmeric and saffron and stir.

Now add the cauliflower, and tomatoes and cook until they are slighty softened, then add the green beans.

Add the rice and boiling stock, stir and leave the rice to absorb the liquid, stirring every now and then.

Taste as you go along and adjust the spice and seasoning to your taste. You can add chilli flakes or more curry paste, eve a bit of tomato purée, or a bit more salt.

After about 20 mins the rice should be nearly done, although wholegrain basmati takes longer than white (you can always pre-cook it a little or just use white). At this point stir in the yoghurt and taste again for spice and flavour.

A few mins before it's done add the almond flakes and stir.

Serve with fresh coriander and a spoonful or two of Greek yoghurt or sour cream.


Nutrition info
Because cauliflower is white people assume it's devoid of nutrients. Very much not the case! Cauli is a 'cruciferous' vegetable, like broccoli and studies are showing that it enhances the function of the cardiovascular, digestive, immune, inflammatory, and detoxification systems. It also has a significant amount of vitamin C – who knew?! And another shocking fact, cauliflower contains some protein, with small amounts of amino acids (in fact most foods do; protein deficiency in the western world is rare as hen's teeth).

Spice up your energy with an eatnaturally plan!

“The greatness of a nation and its moral progress can be judged by the way its animals are treated.”
Mahatma Ghandhi
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