Biryani is one Indian dish that all of us enjoy. Be it parties, sunday elaborate meals or special guests biryani is prepared often. This Biryani is with a great healthy twist. We use whole jowar in it that too sprouted which takes the nutrition levels super high, plus adds a great texture to it. Give it a try you will definitely enjoy- Guilt Free!!

Bonus – jowar is great for summers- it helps cool the system

Recipe & pic courtesy: A colleague – Ms. Shilpa Mittal (a Merit ranker Nutritionist/Dietitian, food blogger, vlogger and fooducator, founder of Shilp’s Nutri Life)

Ingredients (Serves 2 as main dish)

  • Jowar sprouts-1 bowl.
  • Mix vegetables ( French beans, carrot, capsicum) -1 bowl.
  • Onion chopped -2.
  • Tomato chopped -1
  • Ghee -2tbsp
  • Cinnamon ½ inch
  • Bay leaf 1
  • Black pepper 2-3
  • Cloves 2-3

Marination

  • Curd
  • Salt, ginger, green chilli paste, red chilli powder
  • Biryani masala 1 tsp

Method

  • To sprout jowar use normal technique as used for pulses.

  • Mix the marination ingredients in a bowl. All diced vegetables to it and marinate for 1 hour making sure it coats well.

    Next follow veg dum briyani method for layering

  • In a pressure cooker or heavy bottom pan add ghee, 2tbsp water, cinnamon, bay leaf, black pepper, cloves, sliced onion, tomato and saute for 30 secs.
  • Dry roast the nuts in same pan / roast in microwave and keep aside.
  • Spread ½ of the marinated vegetables followed by ½ of sprouted jowar.
  • Add remaining half cup marinated vegetables and jowar for 2nd layer spread them.
  • Cover with chopped spring onions, add 1 cup water from sides and cook for 6-7 whistles.
  • Let the pressure fall off, serve hot garnished with fresh coriander and curd raita on side.

Tips

  • Adding moong or other pulse sprouts can increase the protein content.
  • Same can be prepared with barley or quinoa or other wholegrains too.
  • Alternatively you can make using a combo of jowar and rice too.
  • You may also prepare vegetable masala layer like in normal biryani so you can skip whole spices step.
  • Feel free to modify it by adding grilled chicken, meat or boiled egg.

Note: Dt.Shilpa can be reached on shilpsnutrilife@gmail.com