Did you know that turmeric is a root in the ginger family? It has been used for years in Ayurvedic and Chinese medicine. Curcumin found in turmeric has both antioxidant and anti-inflammatory benefits. It can help with joint pain. It may also help with memory. Some people develop abdominal pain and bloating from turmeric. It has antiplatelet properties and should be avoided if you are taking a blood thinner or have a clotting or bleeding disorder.
Vegetable Biryani (serves 4)
1/2 cup uncooked brown basmati rice
1 teaspoon olive oil
2 green cardamom pods
2 whole cloves
1 cinnamon stick
1/4 cup diced carrots
1/2 cup cauliflower florets
1/2 cup chopped green beans
1 bay leaf
1/2 teaspoon cumin seeds
1 teaspoon grated ginger
1/2 teaspoon grated garlic
1/2 onion diced
1/4 cup tomato paste
1 teaspoon turmeric
1 teaspoon coriander powder
1/2 teaspoon garam masala
pink of saffron
1 Tablespoon skin milk
1/2 cup nonfat plain yogurt
1/4 cup edamame
fresh cilantro
In a small bowl warm the milk in the microwave for 20 seconds. Add the saffron strands and let stand until needed.
Add rice to 1 + 1/2 cups boiling water and cook until 3/4 done. Salt to taste.
In a medium pot add carrots, cauliflower and beans. Cover with water and boil until just tender. Drain and set the vegetables aside.
Dry the pot and in the same pot over medium heat add 1 teaspoon olive oil, cumin seeds, cloves, cinnamon stick, cardamom pods and bay leaf. When the seeds start to crackle add the onion. Stir until the onion is translucent. Add the ginger and garlic and cook for 1 more minute. Then add the tomato paste and stir until cooked through. It will start to stick to the bottom of the pot. Take the pot off the heat and add yogurt, coriander powder, turmeric and garam masala. Stir well. Then add the cooked carrots, cauliflower and beans. Add the frozen edamame and salt to taste.
Preheat oven to 350F
In a 8 x 8 baking dish, add the cooked rice. Scatter the milk with saffron over the rice. Layer the vegetable mixture over the rice. Cover with foil and bake for 15-20 minutes.
Mix before serving.
each serving: 175 calories/total fat 2.5g (saturated 0.6g) cholesterol 2 mg, sodium 55 mg, total carbohydrates 31.6 g (dietary fiber 4.2g, total sugar 6 g) protein 7.6 g
