ダイエット中に食べるビリヤニ？パニール野菜ビリヤニとパニール・チャツネ

A biryani with more vegetables than rice, and a paneer gravy to go with it. Think biryani means weight gain, or that only chicken biryani gives you protein? In this episode of Nutrition from Your Kitchen, Vineela Kondapalli makes a pressure cooker veg biryani packed with vegetables, legumes and grated paneer, and serves it with a paneer gravy. She cooked the whole thing in 30 to 40 minutes. Her point about calories: most of them in a biryani come from the rice, oil and ghee, so she keeps the oil and ghee measured and adds plenty of vegetables and protein. BIRYANI Ingredients (the quantity she cooked, which makes a large batch): - About 750 g basmati rice (3 glasses), soaked - 3 spoons ghee and 1 tablespoon oil - Bay leaf - Onions - Homemade ginger-garlic paste - Tomatoes - Boiled green peas, boiled dried peas and boiled white chana - Carrot, beans, red and yellow bell peppers - Green chilies - Soya, soaked in water and ground (see the note below) - About 200 g paneer, grated (she grates it and doesn't use cubes) - Brown onion paste - Salt, coriander powder and garam masala - Mint and coriander leaves - Water, glass for glass with the rice How to make it: 1. Heat the oil and ghee in a pressure cooker. Add the bay leaf and onions, then the ginger-garlic paste and tomatoes. 2. Add the boiled peas and white chana, carrot, bell peppers, beans, green chilies and the soya paste. 3. Add the grated paneer, brown onion paste, salt, coriander powder and garam masala. 4. Add the soaked rice, the water, mint and coriander. 5. Cook for 3 whistles. PANEER GRAVY (CHUTNEY) TO SERVE ON THE SIDE Ingredients: - About 200 g paneer - Fresh coconut, a little tomato, cashew nuts, ginger and salt - 1 spoon oil - Brown onions and a little chili powder - Potatoes (sweet potato also works) - Mint and coriander How to make it: 1. Grind the paneer, coconut, tomato, cashews, ginger and salt with water into a paste. 2. Heat 1 spoon of oil, add the paste and the brown onions, and a little chili powder. 3. Add the potatoes and a little mint, and let it simmer until cooked. 4. Finish with coriander and switch off the heat. Her tips: - Make ginger-garlic paste at home and keep it in the fridge. - Sweet potato works instead of potato in the gravy. This video is general nutrition information and not medical advice. If you have diabetes or another medical condition, or take medication, check with your doctor or dietitian before changing your diet. Check for dairy, nut and soy allergies before making this recipe. Try it and tell us how it turned out. Vineela asks you to send a DM or comment on the reel. Save this video, share it with a friend, and follow for more practical nutrition ideas. Want a diet plan built around your own kitchen, wherever you are in India? Book a consultation with V Sparkel. Call or WhatsApp: 93932 55515 | 16 Website: www.vsparkel.com Vineela's Sparkel Wellness Center Founded in 2010 as Sparc Obesity and Cosmetic Clinic and renamed V Sparkel Wellness Center in 2023, we have come a long way from our beginnings in Hyderabad, India. Our aim is not just to meet our clients' needs and aspirations, but to go beyond them. Our purpose remains simple: to help people enhance their wellbeing and quality of life. Follow us on: Facebook: https://www.facebook.com/VSparkel Instagram: https://www.instagram.com/v.sparkel/ Instagram: https://www.instagram.com/vineelakondapalli/ Address: 4th Floor, Madhapur Pride, Opp. Metro Pillar No. 1722, Madhapur Main Road, Hyderabad, Telangana 500033 Subscribe to the channel for more simple, kitchen-first nutrition. #VegBiryani #HealthyBiryani #PaneerBiryani #HighProteinRecipes #PressureCookerRecipes #BiryaniOnADiet #HealthyIndianFood #KitchenNutrition #VSparkel #NutritionFromYourKitchen #HomeFoodDiet #NutritionistRecipes #HealthyEating #OnlineDietitianIndia #shorts