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Bengali Pumpkin & Veggie-Loaded Biryani
Calorie Smart
Bengali Pumpkin & Veggie-Loaded Biryani

with Garlic Yoghurt & Tamarind Chutney

40 min
Difficulty: 1/3
Indian

Get ready for a flavour explosion with our veggie-packed Biryani. Indian-spiced roast pumpkin takes centre stage while Bengal-spiced rice is the supporting act. Top it all off with a generous drizzle of creamy yoghurt and our sweet tamarind chutney. *This recipe is under 650kcal per serving.*

Allergens

Milk
Brazil nut
Wheat
May contain traces of allergens
Soy
Almond
Pecan
Walnut
Pistachio
Macadamia
Peanuts
Hazelnut
Pine nut
Cashew
Sesame
Gluten

Utensils

Large Pan
Baking Paper
Lid

Tags

Healthy
Calorie Smart
Noodle-stir-fry
Naturally GF
South/SoutheastAsian
Ingredients
Bengal curry paste

Bengal curry paste

1 packet

Basmati rice

Basmati rice

1 packet

Flaked almonds

Flaked almonds

1 packet

Pumpkin

Pumpkin

1

Mild North Indian spice blend

Mild North Indian spice blend

1 sachet

Tamarind Chutney

Tamarind Chutney

1 packet

Garlic

Garlic

2

Leek

Leek

1

Baby spinach leaves

Baby spinach leaves

1 packet

Greek-style yoghurt

Greek-style yoghurt

1 packet

Lemon

Lemon

1

Peeled & Chopped Pumpkin

Peeled & Chopped Pumpkin

1 packet

Preparation
1
Get prepped

• Preheat oven to 220°C/200°C fan-forced. • Grate carrot. • Finely chop brown onion and garlic.

2
Roast the pumpkin

• Place pumpkin on a lined oven tray. Drizzle with olive oil, season with mild North Indian spice blend, salt and pepper. Toss to coat. • Roast until tender, 20-25 minutes. TIP: Peel the pumpkin if you prefer!

TIP: If you added pumpkin peeled & chopped, no need to prep — save the whole ones for another meal!

3
Start the biryani

• Rinse and drain white rice. • In a large saucepan, heat a generous drizzle of olive oil over medium-high heat. Add carrot and onion and cook, stirring, until tender, 2-3 minutes. • Add Bengal curry paste (see ingredients) and cook until fragrant, 1-2 minutes. • Stir in rice, the water and a generous pinch of salt. Bring to the boil. Cover and reduce heat to medium-low. Cook for 12 minutes, then remove pan from heat. • Keep covered until rice is tender and the water is absorbed, 15 minutes. TIP: The rice will finish cooking in its own steam, don't peek!

4
Make the garlic yoghurt

• When pumpkin has 5 minutes remaining, in a small microwave-safe bowl, microwave garlic with a drizzle of olive oil in 10 second bursts, until fragrant. • Add Greek-style yoghurt to garlic oil mixture and combine. Season to taste.

5
Bring it all together

• Once biryani has finished cooking, stir through baby spinach leaves until wilted. Season to taste.

6
Finish & serve

• Divide veggie biryani between bowls. • Top with pumpkin. Drizzle over garlic yoghurt and tamarind chutney. • Sprinkle over flaked almonds to serve. Enjoy!

Nutrition per serving

2550

kJ

Energy (kJ)

611

kcal

Calories

11.4

g

Fat

3.1

g

of which saturates

105

g

Carbohydrate

35.1

g

of which sugars

12.9

g

Dietary Fibre

19

g

Protein

0

mg

Cholesterol

1700

mg

Sodium

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