High-Protein Vegetable Dum Biryani
Serves: 4
Per serving: ~475 calories | ~23 g protein | ~9 g fibre
Ingredients
300 g basmati rice
Soy chunks / meal maker
Cooked chickpeas (chana)
Greek yogurt or thick hung curd
Broccoli, peas, carrot and cauliflower
1 tomato
1 onion, thinly sliced
1½ tbsp oil
Ginger-garlic paste
Turmeric, chilli powder, garam masala and coriander powder
Cinnamon, bay leaf and star anise
Saffron soaked in milk
Fresh mint and coriander
Bell pepper, optional
Method
1. Soak & marinate
Soak rice for 20 minutes. Meanwhile, mix soy chunks, chickpeas, Greek yogurt, ginger-garlic paste and all the powdered spices. Marinate for 20 minutes.
2. Cook the rice
Boil the rice until 70% cooked and set aside.
3. Cook the vegetables
Heat oil in a large pan. Add cinnamon, bay leaf and star anise, followed by onion, tomato and ginger-garlic paste. Add broccoli, peas, carrot and cauliflower and cook for about 10 minutes, keeping them slightly crunchy.
4. Add the protein
Add the marinated soy chunks and chickpeas. Mix well and cook for another 10 minutes.
5. Layer
Layer half the vegetable mixture in the pan, followed by half the rice. Add saffron milk, mint and coriander. Repeat with the remaining vegetables and rice. Finish with more saffron milk and herbs.
6. Dum cook
Cover and cook on low to medium-low heat for about 20 minutes, until the rice and vegetables are fully cooked.
Gently mix and serve hot.
Can biryani be a high-protein, high-fiber meal?
In this episode of Culinary Medicine, my wife and I make a vegetable biryani that serves 4, with 23g of protein and 9g of fiber per serving.
I’m a big believer that healthy eating doesn’t mean giving up the foods you love. It’s about understanding food better and finding smarter ways to build balanced meals.
What are FODMAPs?
FODMAPs are a group of short-chain carbohydrates that are poorly absorbed in the gut. They can draw water into the intestine and are fermented by gut bacteria, producing gas. For people with IBS, this can contribute to symptoms such as bloating, abdominal pain, gas, diarrhoea or constipation.
FODMAPs are found naturally in many foods, including some fruits, vegetables, grains, dairy products and legumes. Importantly, not everyone needs to follow a low-FODMAP diet. It is primarily used as a dietary approach for people with diagnosed IBS, ideally with guidance from a qualified healthcare professional.
And FODMAPs aren’t simply “good” or “bad” foods. Portion size and individual tolerance matter. The goal of a low-FODMAP approach is not to avoid these foods forever, but to identify triggers and gradually reintroduce foods according to what your body tolerates.
In this video, we’re making a delicious vegetable biryani while showing how you can make everyday Indian food more nutritious with more protein and fiber.
In this video:
High-protein vegetable biryani
23g protein per serving
9g fiber per serving
Healthy Indian food
Protein and fiber in everyday meals
FODMAPs and gut health
Culinary medicine
Healthy eating doesn’t have to mean giving up the foods you love.
Sometimes, it just means learning how to build them better.
Time Stamps-
0:00–1:15 — Promo / Biryani Introduction
1:15–4:40 — Ingredients Overview
4:41–9:50 — Soaking & Marination
9:51–13:35 — Veg Biryani vs. Mutton Biryani
13:36–14:30 — Protein for Vegetarians
14:31–14:37 — Transition
14:38–15:40 — Type of Oil Used
15:41–17:19 — Why Add Bay Leaf?
17:20–19:42 — When Should We Drink Water?
19:43–22:19 — Fiber Intake & FODMAP
22:20–23:25 — Soy: Nutritional Benefits
23:26–27:25 — Dum Cooking Process
27:26–28:38 — Biryani Ready: Taste Test
28:39–29:00 — Biryani: Nutritional Breakdown
29:01–30:00 — Conclusion / Outro
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I love doing medical comedy (medcom) stand-up shows. This is a wonderful opportunity to meet you all in person and also to promote awareness of a healthy lifestyle.
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Are you interested in joining our program designed to help you make lasting changes to your lifestyle so that you can be free of medications?
https://drpalmanickam.com/gut-health-program/
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