Cauliflower and Raisin Biryani- Jewish Food Hero Kitchen
This flavorful cauliflower and raisin biryani from the Jewish Food Hero Kitchen is loaded with vegetables and warming spices. Serve this rice dish warm, garnished with crunchy cashews and fresh cilantro.
Traditional Biryani Recipes
Traditional biryani recipes are doused with butter or oil and oftentimes include chicken or shrimp in the ingredients. Meat and animal fat are not necessary for a flavorful biryani, nor are they a source of nutrients for your body.
Going Meat Free for Longevity
Consuming less animal products is good for your health and positive for our environment. In terms of health, on the one hand, animal products contain substances such as cholesterol, saturated fat, and antibiotics, which can lead to a number of life-threatening problems such as cancer and heart disease. On the other hand, a diet rich in fruits and vegetables is also high in cancer-fighting and health-promoting antioxidants and nutrients. You can read more about how meat products are detrimental to your health in this article.
About This Healthier Cauliflower and Raisin Biryani
This cauliflower and raisin biryani is fragrant and very filling. It is also oil-free, dairy-free, and meat-free. This recipe is packed with hearty veggies like cauliflower and green beans, sweet and chewy raisins, and crunchy cashews. The fresh cilantro adds some brightness and fresh flavor and balances out the different spices in the rice.
While this biryani recipe does require the use of a few spices, they will keep for a good while in your pantry and will come in handy when you need to spice up some of your regular dishes. Cardamom is a great addition to a cup of plant-based hot cocoa, while coriander is a great pairing for some homemade hummus.
About the Ingredients in This Cauliflower and Raisin Biryani
Brown Rice: including more brown rice in diet offers a ton of health benefits, including more fiber, B vitamins, folate, magnesium, and iron. It is a complex starch that will keep your feeling full for longer thanks to its high fiber content. Brown rice is considered a low-glycemic food, this using this organic, wholesome brown rice is a great way to naturally regulate blood sugar levels.
Cauliflower: One of nature’s most amazing powerhouses – the humble cauliflower is rich in fiber, antioxidants, vitamin C, manganese, choline, and sulphoraphane. Choline is a key nutrient for a healthy nervous system and along with broccoli, cauliflower is one of the most potent sources of this nutrient. Cashews: Cashews are a great addition to many dishes as they offer a mild flavor and a desirable crunch. These organic raw cashews are also rich in potassium, vitamin E, and folic acid.
¼ cup vegetable broth for sautéing (more as needed)
1 cup finely diced onion (from 1 medium onion)
1 teaspoon minced garlic
1 teaspoon minced ginger
1 cup cauliflower florets (from 1 small head of cauliflower)
1 cup sliced carrots (from 3 medium carrots)
1 cup diced tomatoes (from 2 fresh tomatoes)
1 cup green beans, cut into 1-inch pieces
3 cups raw brown basmati rice, rinsed and drained
5 ½ cups water
1/3 cup raisins
2 bay leaves
2 teaspoons sea salt
2 teaspoons ground cinnamon
½ teaspoon ground cardamom
½ teaspoon ground cloves
1 teaspoon curry powder (or more if desired)
½ teaspoon ground coriander
1 cup no-salt dry-roasted cashews
1 cup fresh cilantro sprigs
Large sauté pan
Deep (4 quart) covered baking dish
Large serving platter
Preheat your oven to 350 F (160 C) degrees.
In a large sauté pan, heat the vegetable broth over medium-high heat. Add the onion, garlic, and ginger; cook, stirring frequently, until the onions are tender, around 5 minutes. Add a small amount of additional broth if needed.
Add the cauliflower, carrots, tomatoes, green beans, and the spices, except for the bay leaves and salt. Cover and cook for another 5 minutes.
In the meantime, cook the rice. Place the rice, water, bay leaves, and sea salt in a large pot and bring to a boil over medium-high heat. Bring the liquid to a boil, then reduce the heat and simmer for 15 minutes until rice is cooked and liquid is absorbed some.
To assemble the casserole, pour the hot rice mixture into a lightly oiled casserole.
Add the cooked vegetables and raisins to the rice and gently stir together to combine. Cover and bake for 1 hour, or until the rice is tender.
Before serving, fluff the rice with a fork and serve hot, on a large serving platter, garnished with chopped cashews and cilantro.