Protein is such an important nutrient for the muscle growth and maintenance. Every person require to consume atleast 50g to 60g according to weight and age on a daily basis. Most probably for vegetarians/vegan the protein sources are less in nature compared to non vegetarian sources. Because the chicken breast and eggs consist of lean source protein i.e only protein not fats and carbs.
But vegetarian/vegan sources like paneer, pulses, soya chucks etc combines huge amount of fat and cabs with protein. A cooked dal consist of 1g of protein and 3g of carb which is high.
To combine everything in a line, this protein briyani is customized to ensure highest source of protein under one pot. For muscle builders and weightloss readers this recipe will be helpful. This is a guilt free briyani for briyani lovers. Check out the recipe.
Ingredients:
Basmathi rice - 1cup
Cubed Paneer/soy tofu - 40gms
Soya chucks - 20 to 25gms
Boiled chana or chickpeas - 1/3rd cup
Boiled corn - 1/3rd cup
Boiled Rajma - 1/3rd cup
Mushrooms - 5 to 6 diced
Vegetables - of your choice
Coconut milk/curd - 1 cup
Onion- 1 small
Ginger garlic paste - 2tspn
Cumin seeds - 1tspn
Tomato paste - 3/4th cup
Turmeric powder - 1/2tspn
Coriander powder - 1/2tspn
Garam masala powder - 1tspn
Red chili powder - 1tspn
Salt - as per taste
Ghee or oil - 3tspn
Water - 1/4th to 1/2 cup
Coriander and mint leaves - a handful
Method:
Step 1: Soak the basmathi rice for 20 to 30mins and also soak the soya chunks in hot water, after the get double in size squeeze the extra water and keep it aside.
Step 2: In a cooker or larger pot, melt the ghee or oil. Add the cumin and let it splutter. Now add the diced onions and cook until it gets mild golden in color. Add the chopped vegetable of your choice and let it cook for 2mins. Here, you can add a slit green chili for extra spicy.
Step 3: After the onions and vegetables are cooked, add ginger garlic paste. Saute until it's raw flavor goes.
Step 4: Add the tomato paste and saute until the raw flavor of tomato goes.
Step 5: Now add all the spices like red chili powder, coriander powder, garam masala powder and turmeric powder. Add the salt as per taste and mix everything well. Also add the chopped coriander and mint leaves.
Step 6: Now add and mix the soya chunks, mushrooms, boiled chana, corn and rajma, paneer or tofu.
Step 7: Add the coconut milk/yogurt and water into the mixture. Check the salt. Let them boil for 1minute.
Step 8: Now drain the water from the basmathi rice and add it to the cooker or pot. Combine everything well. Close with the lid and put the pressure weight on it. Wait upto 2 whistles. For pot, close with a plate and check after 5mins for the briyani cooked or not. And don't over cook the briyani, it will get mushy.
Now the protein veg/vegan briyani is ready. Serve with vegetable raita.
Tip: Here mentioned in the ingredients only lesser water portion. Don't worry that how the rice will cook. Because the rice gets cooked with coconut milk or curd. You can even skip the coconut water or curd and you can definitely use 1 cup of water instead.
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