Skip to main content

Vegetable Biryani

Preparation: 5 mins

Cooking: 30 mins

Serves 4, costs under £3.00

Ingredients

  • 1 Onion (240g)
  • Curry Paste (90g)
  • Frozen Mixed Vegetables (750g)
  • 2 Pints Semi Skimmed Milk (1L)
  • 1 Mug White Rice (300g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

 

1. Peel and finely dice the onion. Rinse the rive with cold water using a seive.

 

2. In a large saucepan add the onion and curry paste and fry for approximately 5 minutes. Stir continuously to prevent the paste sticking and if necessary add a little water

 

3. Add rice, vegetables and half of the milk  to the pan, making sure the vegetables are covered. Bring to the boil and then simmer gently, approximately 20 minutes.

 

4. Occasionally stir the biryani, adding milk as it is absorbed by the rice.

 

5. It is ready to serve once the rice is soft to the bite. Add black pepper and coriander if desired.

 

Nutritional Information


Per 100g
Per 566g serving (% ref. intake)

Energy Kcals
96.00
543.00 (27.00%)
Energy Kj
406.00
2298.00 (27.00%)
Protein
4.00g
22.60g
Total Fat
2.00g
11.30g (16.00%)
Saturated Fat
0.60g
3.40g (17.00%)
Carbohydrates
15.20g
86.00g
Total Sugars
4.20g
23.70g (26.00%)
NSP Fibre
0.30g
1.70g
Sodium
86.00g
487.00g
Salt
0.20g
1.20g (20.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.