KALE AND TOFU BIRYANI WITH BROWN RICE

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This recipe is A part of Recipes With A cause for Diabetes Friendly Thursday……
Celebrate the Eid Dinner with Team DFT’s Biryanis and Pulavs!
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Biryani is a rice-based one pot meal full of flavor and taste, cooked with whole spices, and some kind of meat , seafood or vegetables. Traditionally Biryani is cooked with Basamati Rice and is cooked in a earthen Pot called Handi on a very low flame and that’s why it is called Dum Biryani. Biryani is high in carb content and rich in Fat. We team DFT have recreated each and every recipe with a choice of healthier ingredients without compromising with the taste, So that our friends who have Diabetes can also enjoy it without having a guilt or fear of rise in blood sugar.

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I am bringing KALE & TOFU BIRYANI With Brown rice served with Cucumber Yogurt dip called Raita. Kale and Tofu both are one of the most healthiest foods for vegans. Kale is famous for its richness in antioxidant carotenoids and flavonoids. Tofu is a protein power pack for Vegans. Combined with brown rice this whole meal is no doubt a Healthy and complete meal for health lovers. For benefits read the noted below.
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KALE AND TOFU BROWN RICE BIRYANI

  • Servings: 2
  • Time: 60 minutes
  • Difficulty: easy
  • Print

INGREDIENTS
Brown Rice- 1/2 cup uncooked
Chopped Kale Leaves- 1 cup
Tofu- 200 gms
Grated Beetroot- 1 tablespoon
Sliced Onions – 1 big
Ginger Garlic Paste- 2 tbsp.( divided intno two parts)
Fresh Tomato Puree- 1/2 cup
Hung yogurt- 1 cup(1/2 for marinating Tofu)& ( 1/2 for putting in Biryani)
Turmeric powder- 1.5 tsp.
Red chilly powder- 1 tsp
Kasoori methi leaves( dry Fenugreek)-1 tsp.
Salt to taste
Lemon juice- 1 tsp.
Bay leaf- 1
4 cardamoms
salt to taste
1 table spoons Musturd Oil( or any other oil)
1 inch cinnamon
cloves 3-4
pepper corns 3-4
green cardamoms 3
1tsp. coriander Powder
1 tsp. Cumin powder
1 cup Hung yogurt
1tsp. kewda water ( optional)
2 tablespoon freshly chopped mint leaves
2 table spoon Freshly chopped coriander leaves
2-3 green chilis

METHOD
1. First step in making this delicious Biryani is washing and soaking the brown rice for 2 hours.
2. Next step is Marinating Tofu. Squeeze out whole water from tofu and pat dry with a paper towel.
In a bowl Mix yogurt, lime juice, salt, half of turmeric, Kasoori methi, and sliced tofu. Keep this is fridge for 30 minutes.
3. Then Spray some oil on a non stick pan or grill and roast the tofu on both the sides till it turns brown.
4.In a big pan heat water and add Bay leaf, black cardamoms, salt and bring to boil. Add rice and cook till rice is 3/4th done.
5..Heat oil in a pan and add cinnamon, green cardamom, cloves, peppercorns and add onions. Sauté till onions change color. Now add Kale leaves and saute well.
6. Add Turmeric powder, red chili powder, coriander powder, cumin powder and stir for a while. Add tomato puree and mix well. Add yogurt and mix well and now add salt. Add little water and cook well.
7. Add mint and mix well. Now spread Rice on top of this mixture evenly and pour kewda water. Take few rice and mix grated Beetroot and then place them back in the Pan. Don’t mix them thoroughly just lightly stir them into the whole pot mainly on the top layer.
8. Once Biryani is cooked Mix grilled some tofu in it and take it out in the platter. Garnish with Tofu, coriander and serve with Cucumber Raita , Sliced Onions, Salad and mint Chutney.
Enjoy this scrumptious Biryani and be Guilt free!!

CUCUMBER RAITA
Take a Bowl full of Yogurt and Stir it so that no lumps are there. Mix One Grated And Squeezed Cucumber in it. Add salt, Cumin powder and red chilly powder according to taste and enjoy.

Once Again Happy Eid and Happy Eating!
Swati.
NOTES

BENEFITS OF KALE LEAVES
Kale belongs to the cabbage (Brassica) family, is a cruciferous vegetable, and may be the closest thing on supermarket shelves to wild cabbage. This earthy-tasting dark leafy green is rich in antioxidant carotenoids and flavonoids. Kale nutritional benefits are many and it deserves its designation as a superfood.This leafy green is very high in fiber, vitamin C, vitamin K, vitamin A, beta carotene, zeaxanthin, manganese, and lutein. It is a good source of calcium, potassium, vitamin B6, iron, and copper.

BENEFITS OF TOFU
Tofu may be especially beneficial for diabetics, because it is a complete protein that enables better regulation of sugar levels. Diabetics who are not fond of tofu owe it to themselves to have it prepared by someone familiar with its versatility.

BENEFITS OF BROWN RICE
A Slow-Release Sugar Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold.

For information please refer to these links
http://www.m.webmd.com/default.htm
http://www.livestrong.com
http://www.diabetes.org
http://www.idf.org/membership/sea/india/diabetic-association-of-india

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

Other recipes this week are
Shailja https://shailjatomar.wordpress.com/2015/07/15/shrimp-biriyani-eid-mubarak/
Sonalhttps://simplyvegetarian777.wordpress.com/2015/07/15/gobhi-anaar-pulav-with-spinach-garlic-raita-diabetes-friendly-thursdays/
3. Prachi
http://divinespicebox.com/2015/07/15/soya-nuggets-garden-biryani/
4. Parvathy
https://crackleandtemper.wordpress.com/2015/07/15/quinoa-lentil-chicken-biriyani-diabetic-friendly-thursdays/
5.Apsara
http://eatingwelldiary.com/2015/07/15/mixed-vegetable-brown-rice-pilaf-for-diabetes-friendly-thursdays/
6. Anu
http://easybitesonline.com/mint-biryani-using-brown-rice/
7.Suchi
http://sus-healthy-living.blogspot.com/2015/07/rawassurmai-salmonkingfish-dum-biryani.html

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