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.

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