Beetroot biryani

This Indian-inspired vegetarian dish is flavorful as it is colourful!

Serves: 4

Time to make: 40 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

2 tablespoons canola oil
1 onion, finely sliced
1 tablespoon grated fresh ginger (or from a jar)
2 cloves garlic, peeled and crushed
2 tablespoons garam masala
1 tablespoon ground cardamom
250g basmati rice, rinsed
500g fresh beetrootbeetsX, grated
500ml low-salt vegetable stock
1 cup frozen peas
500g spinach leaves
½ cup low-fat plain yoghurt
½ cup coriandercilantroX leaves
4 papadums to serve, cooked according to packet instructions (optional)

Instructions

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1 Preheat the oven to 190°C.

2 Heat the oil in a casserole or large ovenproof pot with a lid on stovetop over a medium heat. Add the onion, ginger and garlic and fry until translucent. Add spices and rice, stir until rice coated.

3 Add grated beetroot and stock. Stir, then place lid on pot and put in the hot oven. After 10 minutes add the peas and spinach and stir again. Replace lid and put back in oven for a further 10 minutes, or until liquid is absorbed and rice is cooked.

4 Remove from the oven and serve with a dollop of yoghurt, coriander and papadums, if using.

HFG tip

Nutrition tip: Studies show beetroot and beetroot juice can help increase blood flow and reduce blood pressure — important benefits for heart health.

Nutrition Info (per serve)

Calories 463 cal

Kilojoules 1934 kJ

Protein 14.7 g

Total fat 11.5 g

Saturated fat 1.1 g

Carbohydrates 70.7 g

Sugar 16.2 g

Dietary fibre 13.8 g

Sodium 431 mg

Calcium 136 mg

Iron 7.4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.