Sweet Potato and Puy Lentil Biryani

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Here is a fab recipe for a healthy Biryani

I love this recipe so much, and cook it regularly. It is filling, and nutritious, and so comforting. I like to serve mine with a huge dollop of hummus, and sprinkle with dried chillies…yummio mow

Sweet Potato and Puy Lentil Biryani

1 cup brown basmati rice
1 large onion, chopped
4 cloves garlic
1 inch ginger
1 tsp turmeric
1 teaspoon cumin powder
1 tsp cumin powder
1 cinnamon stick
3 curry leaves
1 tbsp ghee (if you are vegan use an extra tbsp of veg oil)
2 tbsp vegetable oil
1 tomato, chopped
1 tsp chilli powder
1 sweet potato
1 cup puy lentils (washed)
1 courgette
1 tsp sea salt
1 tsp pepper
2 cups vegetable stock

Place the rice into a bowl, and rinse a couple of times, and them leave to soak in water for about 30 mins

On a medium flame, heat the oil, and ghee, and add the onions, cinnamon, and curry leaves, and cook until the onions are golden brown. Then add tomato, and cook for about 5 mins. Grate in the garlic, ginger, and add in all the spices, and salt and pepper, ad cook for a further 5 mins. Take care not to burn the spices.
Then add the sweet potato, puy lentils, and courgette, and stir. Then add the rice, and stir.. Then add the vegetable stock and bring to the boil. Cover, and cook for about 15 mins. Take the lid off, and check the rice. It should be slightly soft, but with a bit of a bite. Leave the lid off, and when the water has mostly evaporated, lower the heat, and cover tightly with a lid. ( I use a tea towel in between the pot, and lid, but please make sure you pull the corners of the tea towels up around the lid so it doesn’t catch the flame) and leave to steam for about 20 minutes. Make sure all the water has evaporated. Brown Basmati rice will always have a bit more of a bite than white, but I love this.

And here are some healthy facts about some of the ingredients in my recipe

It is believed that Ghee helps cure ulcers, prevents constipation, and promotes eye and skin health.
It enhances the function of brain cells and promotes learning. It helps increase memory retention.
It triggers and enhances the secretion of stomach acids to help with digestion, whereas other fats, such as butter and oils, slow down the digestive process and can sit heavy in the stomach. It helps improve the digestive health.

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.
 
Sweet Potatoes are very nutritious and rich in some key nutrients like Vitamin A, Vitamin C and Potassium.

Garlic has been shown to lower blood pressure and cholesterol

Ginger has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few.

Onions are an anti-inflammatory, antibiotic, antiviral, thought to have diverse anti-cancer powers –

Chickpeas are a good source of protein and iron .They contain Garbanzos, which are an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defences. They stabilise blood sugar levels, and regular intake of Chickpeas can lower cholesterol. Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, protect against osteoporosis and minimises hot flushes in post-menopausal women.
Great for weight loss too, due to high fibre content and low GI. Chickpeas can keep you full longer, controlling the appetite.

I will be posting more healthy recipes so stay close by.

Happy Easter

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