Millet Biryani Recipe – Healthy & Flavorful Gluten-Free Biryani
Date: 06-mar-2025
Millet Biryani: A Healthy Twist on a Classic Dish
Millet Biryani is a modern and healthy take on the classic biryani. Unlike regular biryani, which uses basmati rice, this recipe incorporates foxtail millet, barnyard millet, or pearl millet, making it gluten-free, rich in fiber, and high in protein. It's a great option for those looking for a diabetic-friendly and weight-loss-friendly meal while still enjoying the bold flavors of biryani.
Ingredients
For Cooking Millet:
- 1 cup millet (foxtail, barnyard, or pearl millet)
- 2 cups water
- ½ teaspoon salt
- ½ teaspoon ghee or oil (optional)
For the Biryani Base:
- 2 tablespoons ghee or oil
- 1 bay leaf
- 2-3 cloves
- 1 cinnamon stick
- 2 green cardamoms
- 1 large onion (thinly sliced)
- 1 tablespoon ginger-garlic paste
- 1 large tomato (chopped)
- ½ cup mixed vegetables (carrots, beans, peas, potatoes)
- ½ cup paneer or tofu (optional)
- ½ teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 teaspoon biryani masala
- ½ cup yogurt or coconut milk
- Salt to taste
- Handful of coriander and mint leaves (chopped)
- 1 cup water
Step-by-Step Instructions
Step 1: Cook the Millet
- Rinse the millet thoroughly and soak it in water for 15-20 minutes.
- In a pan, add 2 cups of water and bring it to a boil.
- Add the soaked millet and salt, then cook on low flame until the water is absorbed.
- Fluff with a fork and set aside.
Step 2: Prepare the Biryani Base
- Heat ghee or oil in a pan.
- Add bay leaf, cloves, cinnamon, and cardamoms. Sauté for a few seconds.
- Add sliced onions and sauté until golden brown.
- Add ginger-garlic paste and cook until the raw smell disappears.
- Stir in chopped tomatoes and cook until soft.
- Add turmeric, red chili powder, garam masala, and biryani masala. Mix well.
- Add mixed vegetables and sauté for 3-4 minutes.
- Pour in yogurt or coconut milk, stir well, and let it cook for 5 minutes.
Step 3: Combine and Cook the Biryani
- Add the cooked millet to the masala mixture and mix gently.
- Sprinkle chopped coriander and mint leaves.
- Cover and let it simmer for 5 minutes for flavors to blend.
Step 4: Serve & Enjoy!
- Serve hot with raita, salad, or pickle.
- Garnish with fried onions, roasted nuts, or fresh herbs.
Health Benefits of Millet Biryani
- Rich in Fiber: Aids digestion and supports gut health.
- Gluten-Free: Great for people with gluten intolerance or celiac disease.
- Diabetic-Friendly: Has a low glycemic index and helps manage blood sugar.
- High in Protein: Provides plant-based protein for vegetarians.
- Weight Loss Support: Keeps you full for longer, reducing overeating.
