Vegetable Biryani
Vegetable Biryani is a fragrant, layered rice dish from the Indian subcontinent, where long-grain basmati rice is cooked with a colorful mix of vegetables like carrots, peas, and potatoes, along with aromatic spices and herbs. The rice and vegetables are often partially cooked separately, then layered and steamed together in a sealed pot, allowing the flavors to meld beautifully.
🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates from the rice and vegetables, with moderate protein if legumes or paneer are included, and is generally low in fat unless prepared with generous ghee or oil. A typical serving provides a good amount of dietary fiber, vitamins A and C from the vegetables, and key minerals like potassium and iron, with a rough calorie range of 300-450 per serving.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 5 g |
| Carbs | 45 g |
| Fat | 7 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 500 mg |
| Potassium | 350 mg |
| Iron | 3 mg |
| Magnesium | 40 mg |
| Phosphorus | 100 mg |
| Vitamin C | 15 mg |
| Folate | 60 mcg |
| Vitamin A | 150 mcg |
| Zinc | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Vegetable Biryani is a beloved centerpiece in many South Asian celebrations, showcasing the region's mastery of spice blending and the art of 'dum' cooking (slow steaming). Nutritionally, it stands out as a complete plant-based meal in one pot, offering a balanced mix of complex carbs, fiber, and micronutrients when prepared with a diverse vegetable medley.
