Chickpea Cauliflower Rice Biryani with Tomato Raita
Chickpea Cauliflower Rice Biryani with Tomato Raita
  • prep: 10 min
  • cook: 30 min
  • total: 40 min
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  • servings:
  • Summary

    Chickpea Cauliflower Rice Biryani. 1 pot 30 Minute Meal with Veggies, Chickpeas, Spices, and Cauliflower Rice. Served with vegan tomato raita. Vegan Gluten-free Soy-free Grain-free Recipe. Easily made oil-free

    Ingredients

    • 2 tsp oil
    • ¼ tsp cumin seeds
    • 3 whole cloves
    • 1 bay leaf
    • 1 small onion, thinly sliced
    • 4 cloves of garlic, finely chopped
    • 1 inch ginger, finely chopped ( 1 tbsp)
    • ¾ to 1 tsp ground cardamom
    • ¾ tsp ground cinnamon
    • 1 tsp coriander powder
    • ½ tsp turmeric
    • ? tsp or more cayenne
    • a good dash of black pepper
    • 1 cup cooked chickpeas or use other beans or lentils
    • ¾ tsp or more salt, divided
    • ¼ tsp garlic powder
    • 1 cup chopped veggies (combination of peppers, carrots, zucchini, green beans )
    • ¼ cup peas
    • 2 tbsp plain nondairy yogurt or use full fat coconut milk or thin cashew cream
    • 2.5 to 3 cups cauliflower rice ( 3 to 3.5 cups of florets will produce 2.5 + cups rice)
    • 1.5 tsp lime juice and more for garnish
    • 2 tbsp chopped cashews, dry toasted or toasted in a bit of oil until golden
    • 1 tbsp currants or raisins (optional)
    • 2 tbsp chopped cilantro & 2 tbsp chopped mint (optional)

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 3
    • Amount Per Serving
    • Calories: 466 % Daily Value *
    • Total Fat: 27 g 40.81%
    • Saturated Fat: 6 g 29.1%
    • Trans Fat: 0 g %
    • Cholesterol: 2 mg 0.56%
    • Sodium: 1988 mg 82.85%
    • Calcium: 121 mg 12.05%
    • Potassium: 791 mg 22.59%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 28.56%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 48 g %
    • Dietary Fiber: 14 g 54.75%
    • Sugar: 12 g
    • Protein: 13 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 15.58%
    • Vitamin C 147.49%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat5
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables3
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total3 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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