Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Beetroot biryani

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

Hands-on time: 10 mins
Time to make: 40 mins
Serving: 4 people

Ratings: 5.0

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Ingredients

Measurements explained

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)

Always check food labels for allergens or trace warnings before buying your ingredients.

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

Total fat 11.5 g

Saturated fat 1.1 g

Member only

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.

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.