Diabetic Delicious Soyabean Biryani Recipe

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Diabetic Delicious Soyabean Biryani
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Ingredients
19
Count
Nutrition
178
Calories
Total time
55
Minutes
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Ingredients:

Directions:

  1. Wash and drain the soyabeans.
  2. Add 2 cups of water, cinnamon, cardamom, bay leaf and salt.
  3. Cook on medium heat till cooked.
  4. Drain and keep aside.
  5. Mix togeher the cooked rice and cooked soyabeans.
  6. Heat oil in a non-stick pan.
  7. Add cumin seeds and allow to crackle.
  8. Fold in the onions and the ginger-garlic paste. Saute till the onions are lightly browned.
  9. Add tomatoes, all the masala powders and 1/4 cup of water. Cook till the water evaporates and the tomatoes are softened.
  10. Stir in the milk or yoghurt.
  11. Add salt and the boiled vegetables.
  12. Mix well and allow to simmer for 7 minutes till the mixture is almost semi-dry.
  13. Fold in the corriander and mint leaves.
  14. Spread half of this mixture in an 8 inch diameter sized baking dish.
  15. Spoon all the spice mixture over it.
  16. Top with the remaining rice and soyabeans.
  17. Cover with a layer of aluminium foil.
  18. Bake in a preheated oven at 180C or 360F for 20-30 minutes.
  19. Serve hot alongwith low-fat plain yoghurt.
  20. Enjoy!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 177.66 Kcal (744 kJ)
Calories from fat 33 Kcal
% Daily Value*
Total Fat 3.67g 6%
Cholesterol 0.76mg 0%
Sodium 50.6mg 2%
Potassium 616.93mg 13%
Total Carbs 26.99g 9%
Sugars 5.2g 21%
Dietary Fiber 7.3g 29%
Protein 9.05g 18%
Vitamin C 24mg 40%
Vitamin A 0.7mg 25%
Iron 91.5mg 508%
Calcium 144.6mg 14%
Amount Per 100 g
Calories 75.59 Kcal (316 kJ)
Calories from fat 14.04 Kcal
% Daily Value*
Total Fat 1.56g 6%
Cholesterol 0.32mg 0%
Sodium 21.53mg 2%
Potassium 262.5mg 13%
Total Carbs 11.48g 9%
Sugars 2.21g 21%
Dietary Fiber 3.11g 29%
Protein 3.85g 18%
Vitamin C 10.2mg 40%
Vitamin A 0.3mg 25%
Iron 38.9mg 508%
Calcium 61.5mg 14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.1
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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