Masoor Biryani: Masoor spells iron shakti, which is very important to build hemoglobin levels and ward off fatigue and tiredness. Make this basic brown in advance to save on time and efforts. I have added apricots and raisins to the masoor masala to make it more interesting.

Soaking time: 2 hours   
Preparation Time:    
Cooking Time:    
Baking Time: 15 minutes   
Baking Temperature: 200°C (400°F)   
Total Time:    
Makes 4 servings

Ingredients

For The Masala Masoor
1/2 cup masoor (whole red lentil) , soaked for 2 hours and drained
1/2 cup finely chopped onions
3 tbsp red paste
1/2 cup potato cubes
3/4 cup chopped tomatoes
2 dried apricots (kummani / jardalu) , soaked and finely chopped
1 tbsp chopped raisins (kismis)
salt to taste

Other Ingredients
2 1/4 cups brown rice
2 tbsp low-fat milk , 99.9% fat-free

For The Garnish
2 tbsp finely chopped coriander (dhania)

Method

For the masala masoor

  1. Heat a pressure cooker on a medium flame and when hot, add the onions and dry roast on a medium flame till they turn brown in colour. Sprinkle 1 tbsp water if they start burning.
  2. Add the red paste and dry roast on a medium flame for a few more seconds while stirring continuously.
  3. Add the masoor, potatoes, tomatoes, apricots, raisins, salt and 1cup of water and pressure cook for 1 whistle.
  4. Allow the steam to escape before opening the lid.
  5. If the masoor is watery, remove from the pressure cooker and simmer in a non-sick pan till little moisture evaporates and the mixture becomes semi-dry. Keep aside.

How to proceed

  1. Divide the brown rice into 2 equal portions and keep aside.
  2. Put the milk at the bottom of a glass baking tray and spread one portion of the brown rice in an even layer. Spread the masala masoor over it.
  3. Spread the remaining brown rice over the masala masoor in an even layer.
  4. Cover with an aluminium foil and bake in a pre-heated oven at 200°c (400°f) for 10 minutes.
  5. Serve hot garnished with coriander.

Nutrition Value

Value per serving % Daily Values
Energy 238 cal 12%
Protein 8.7 g 16%
Carbohydrates 47.8 g 16%
Fiber 4.1 g 16%
Fat 1.2 g 2%
Cholesterol 0 mg 0%
VITAMINS
Vitamin A 179.9 mcg 4%
Vitamin B1 (Thiamine) 0.3 mg 30%
Vitamin B2 (Riboflavin) 0.1 mg 9%
Vitamin B3 (Niacin) 2.5 mg 21%
Vitamin C 12.6 mg 32%
Vitamin E 0.2 mg 1%
Folic Acid (Vitamin B9) 25.8 mcg 13%
MINERALS
Calcium 63 mg 10%
Iron 3.3 mg 16%
Magnesium 76.7 mg 22%
Phosphorus 176.7 mg 29%
Sodium 12.7 mg 1%
Potassium 410.6 mg 9%
Zinc 1.4 mg 14%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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