Low fat vegetable biryani recipe

• 1 spray low calorie cooking spray
• 3 onions, finely chopped
• 1 cm root ginger, peeled and finely grated
• 5 garlic cloves, crushed
• 1 tbsp cumin seeds
• 2 red chillies, deseeded and finely sliced
• 100 g (3.5oz) dried yellow split lentils
• 200 g (7.1oz) frozen peas
• 2 carrots, peeled and roughly chopped
• 200 g (7.1oz) green beans, trimmed and chopped
• 3 tomatoes, chopped
• 6 cloves
• 6 cardamom pods, crushed
• 1 cinnamon stick
• 1 tsp turmeric
• 350 g (12.3oz) dried long-grain rice
• 1 dollop fat free yoghurt
• 1 sprinkle paprika
• 1 sprinkle chilli powder

1. Spray a large non-stick saucepan with low calorie cooking spray and place over a medium heat.
2. Fry the onions for 5 minutes or until softened then add the ginger, garlic, cumin seeds and most of the chillies and stir-fry for a further 1-2 minutes, stirring frequently.
3. Add all the remaining ingredients to the saucepan along with 550ml of boiling water and cook for 15-20 minutes.
4. Remove from the heat and leave to stand, still covered, for another 15-20 minutes.
5. Garnish with the remaining sliced chillies and serve hot with a side dish of fat free natural yogurt sprinkled with paprika or chilli powder.

cooking spray, onions, root ginger, garlic, cumin seeds, red chillies, lentils, frozen peas, carrots, green beans, tomatoes, cloves, cardamom pods, cinnamon, turmeric, longgrain rice, yoghurt, paprika, chilli powder

Taken from www.lovefood.com/guide/recipes/28738/vegetable-biryani-recipe (may not work)