Indian lamb biryani recipe
In celebration of National Curry Week and as we continue our theme of diabetes from around the world, here is a diabetes friendly Indian lamb biryani recipe. This delicious well balanced dish brings together a range of North Indian spices and can be altered to your preferred heat. This biryani dish is versatile and brings the taste of India to you.
Indian lamb biryani (6 servings):
- 150 ml fat free plain yogurt (3/5 c)
- 30 ml garlic and ginger paste (2 t)
- 60 ml fresh coriander leaves, chopped (4 t) or 30 ml (2 t) dried coriander leaves
- 500 g extra lean lamb, cubed with fat removed
- 125 g brown lentils, uncooked (1/2 c) or 300 ml cooked or canned lentils (1 10 oz can, drained)
- 3.75 ml salt (3/4 t), divided
- 125 ml basmati rice (1/2 c)
- 2.5 ml turmeric (1/2 t)
- 5 m cumin seeds (jeera) (1 t) or 10 ml ground cumin (2 t), divided
- 6 whole cloves or 3.75 ml ground cloves (3/4 t), divided
- 4 cardamom pods or 5 ml ground cardamom (1 t), divided
- 15 m oil, sunflower or canola (1 t)
- 2 large onions, sliced or chopped
- 2 sticks cinnamon or 5 ml ground cinnamon (1 t)
- 2 tomatoes, finely chopped
How to make it:
- In a large bowl, mix yogurt, garlic and ginger paste, and coriander leaves.
- Add the lamb and mix well. Refrigerate for 2 hours.
- Meanwhile, cook lentils and 1.25 ml (1/4 t) salt in 375 ml (1 1/2 c) of water until softened but still firm, about 45 minutes.
- In another saucepan, cook the rice, turmeric, 1/25 ml (1/4 t) salt and half of the cloves, cumin and cardamom in 375 ml (1 1/2 c) of water until done, about 30 minutes.
- When cooked, mix rice and lentils together and set aside.
- Heat oil in a heavy pan and sauté the onion, cinnamon, and remaining half of the cloves, cumin and cardamom until golden brown. Stir continuously, particularly if using ground spices.
- Add the marinated lamb and mix well. Add the chopped tomato and remaining 1.25 ml (1/4 t) salt, and cook covered for another 30 minutes. Preheat the oven to 180°C (350°F) while the biryani meat mixture is cooking.
- Place alternate layers of the rice and lentil mixture and lamb in a deep casserole dish, starting and ending with rice and lentils. Cover and bake for 20 minutes.
If desired, serve with assorted sambals (hot sauce) and salads or sliced banana in lemon juice, diced tomato and onion, and chutney. Garlic and ginger paste is available at most supermarkets in the fresh vegetable section. Try cooking a double amount of rice and lentils and freeze half for the next time you prepare this dish. This dish is traditionally made with whole spices, but using ground spices makes a dish that is just as delicious. Variation: To shorten the cooking time, cook the marinated lamb and tomatoes uncovered for the last 15 minutes (step 7) to thicken the gravy. Top the rice and lentils with the lamb mixture and serve immediately.
Nutritional values per serving:
- Calories 315 kcal
- Protein 30 g
- Fat 8 g
- Carbohydrates 31 g
- Fibre 7 g
- Cholesterol 83 mg
- Sodium 407 mg