Masoor Biryani: 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.
Soaking time: 2 hours Â
Preparation Time: 25 mins Â
Cooking Time: 12 mins Â
Baking Time: 15 minutes Â
Baking Temperature: 200°C (400°F) Â
Total Time: 2 hours 52 minutes Â
Makes 4 servings
Ingredients
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
- 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
- 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.
Nutrition Value
Value per serving | % Daily Values | |
Energy | 238 cal | 12% |
Protein | 8.7 g | 16% |
Carbohydrates | 47.8 g | 16% |
Fiber | 4.1 g | 16% |
Fat | 1.2 g | 2% |
Cholesterol | 0 mg | 0% |
VITAMINS | ||
Vitamin A | 179.9 mcg | 4% |
Vitamin B1 (Thiamine) | 0.3 mg | 30% |
Vitamin B2 (Riboflavin) | 0.1 mg | 9% |
Vitamin B3 (Niacin) | 2.5 mg | 21% |
Vitamin C | 12.6 mg | 32% |
Vitamin E | 0.2 mg | 1% |
Folic Acid (Vitamin B9) | 25.8 mcg | 13% |
MINERALS | ||
Calcium | 63 mg | 10% |
Iron | 3.3 mg | 16% |
Magnesium | 76.7 mg | 22% |
Phosphorus | 176.7 mg | 29% |
Sodium | 12.7 mg | 1% |
Potassium | 410.6 mg | 9% |
Zinc | 1.4 mg | 14% |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.