Brown Rice Biryani: Low Calorie Vegetable Biryani Recipe


Nov 2020

2 min read
brown rice biryani

Cooking Time

30 minutes

Total Time

1 hour 10 mins

  • Brown rice - 2 cups
  • Desi Ghee/Olive Oil - 3 tbsp
  • Tomato - 2 medium size
  • Chopped Coriander leaves
  • Chopped Mint Leaves
  • Cardamom - 3 cloves
  • Black Pepper - 3 to 4 cloves
  • French Beans - 4 whole chopped
  • Grated Ginger - 1/2
  • Onion - 1 medium size
  • Bayleaf - 2 whole
  • Carrot - 2 small size chopped
  • Garlic - 3 cloves
  • Cinnamon Stick - 1 whole
  • Biryani is one of the most intriguing North Indian dishes and brown rice biryani is a healthy biryani choice that you may enjoy on various occasions guilt-free. This healthy biryani recipe is ideal for you if you enjoy biryani but also want to watch how many calories you consume. Even though it takes some time to prepare, this brown rice biryani recipe is well worth the effort. It is tasty and rather filling at the same time. Choose this healthy biryani recipe if you’re preparing to host a gathering at your house; it will be a hit with your guests.

    Method Of Preparation

    • Rinse and drain the brown rice throughly and soak them for about 30 minutes in the first place and keep it aside.
    • Then slice the onion and fry them in a pan until they become golden brown. Take out 1/3rd of the onion and reserve it for the garnishing.
    • Next add all spices, carrot, beans, tomato, grated ginger, and crushed garlic to the pan and saute them for 2-3 mins. Keep this aside for later use.
    • With cardamom, bay leaf, cinnamon, and shahi jeera, separately cook the soaked and drained brown rice in salted water. Prepare till it is halfway done.
    • Now take a heavy bottomed pan and add the sauteed vegetables to the bottom and top it off with partially cooked rice.
    • Sprinkle brown onions, coriander, and mint on top of the rice. Cook it for 15 minutes on a low flame with the lid firmly closed.
    • Sprinkle little water over the rice and allow the biryani to cook using its own steam.
    • Once done serve fresh biryani with papad and raita.

    Health Benefits Of Brown Rice

    • Being low on glycemic index, brown rice doesn’t cause your blood sugar to spike after you eat it.
    • Additionally, brown rice has a lot of magnesium, which helps reduce your risk of stroke and heart disease.
    • Brown rice contains more dietary fiber than white rice along with having low cholestrol levels.
    • Because it has a low cholesterol content, many people find it to be a better option than white rice.
    • Postpartum depression is greatly improved by brown rice. Consuming this rice improved nursing women’s mood disturbances, depression, and exhaustion.

    White Rice VS Brown Rice

    White rice is more common and popular amongst people. This is because white rice is a refined grain while brown rice is a whole grain. Most of the fitness gurus suggest that Brown rice is the way to go but is it true? What is the reality? To know the truth about White rice vs Brown rice refer this below video by Mac Singh.

    Frequently Asked Questions

    Q: Is Brown Rice Biryani Promotes Weight Loss?

    Ans: Yes, by including green vegetables and spices in brown rice biryani you can enhance its nutritional values which helps increase metabolism, improve digestion and burn your belly fat.

    Q: How Many A Calories Are There In Brown Rice Biryani?

    Ans: 1 plate brown rice birayni contains 300 to 350kcal, whereas a 100 g brown rice biryani contains – 130kcal.

    Q: How Does A Vegetarian Diet Help Burn Fat?

    Ans: By including low-calorie vegetable protein rich food in your diet you can improve your metabolism which also helps accelerate your weight loss journey. Here you can also read an amazing motivational weight loss story of our client and see how she did it.

    Success Story Of Komal: Incredible Weight Loss Journey – Fitelo

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    All recipes from Fitelo kitchen are devised to suit specific needs. In either case, what may suit one condition may not be applicable to the other. Hence always consult your nutritionist or dietitian before adding these recipes to your diet.

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