Description
A fragrant and healthy lamb and squash biryani paired with a refreshing cucumber raita. This nutritious dish combines tender lean lamb, aromatic spices, brown basmati rice, and sweet butternut squash, making it a flavorful and balanced meal ideal for a wholesome diet.
Ingredients
Scale
Lamb Marinade
- 4 lean lamb steaks (about 400g), trimmed of all fat, cut into chunks
- 2 garlic cloves, finely grated
- 2 tsp chopped fresh ginger
- 1 tsp ground coriander
Main Biryani Ingredients
- 4 tsp rapeseed oil, divided
- 4 onions, sliced
- 2 red chillies, deseeded and chopped
- 170g brown basmati rice
- 320g diced butternut squash
- 2 tsp cumin seeds
- 2 tsp vegetable bouillon powder
- 500ml boiling water
- handful coriander, chopped
Cucumber Raita
- 20cm length cucumber, grated
- 100ml bio yogurt
- 4 tbsp chopped mint, plus a few extra leaves for garnish
Instructions
- Marinate the Lamb: Combine the lamb chunks with the finely grated garlic, 2 teaspoons of chopped fresh ginger, and 1 teaspoon of ground coriander. Set aside to allow the flavors to infuse while preparing the other ingredients.
- Prepare the Base: Heat 2 teaspoons of rapeseed oil in a non-stick pan over high heat. Add the sliced onions, remaining chopped ginger, and chopped red chillies. Stir-fry briefly until the onions start to soften and the mixture is fragrant.
- Add Rice and Squash: Mix in the brown basmati rice and diced butternut squash. Stir continuously over the heat for a few minutes to lightly toast the rice and combine flavors.
- Spice and Simmer: Add all the remaining spices including cumin seeds and vegetable bouillon powder. Stir well to coat everything evenly. Pour in 500ml of boiling water, cover the pan, and reduce to a simmer. Cook for 20 minutes or until the rice is tender and the squash is cooked through.
- Make the Raita: While the biryani simmers, mix the grated cucumber, bio yogurt, and 4 tablespoons of chopped mint in a bowl. Refrigerate half of this mixture to serve alongside the biryani later.
- Cook the Lamb: About 5 minutes before the biryani is done, heat the remaining 2 teaspoons of rapeseed oil in a non-stick frying pan over medium-high heat. Add the marinated lamb and stir-fry for a few minutes until browned on the outside but still tender inside.
- Combine and Serve: Gently toss the cooked lamb into the spiced rice and squash mixture. Stir in the chopped coriander. Serve the biryani hot with the chilled cucumber raita on the side, garnished with extra mint or coriander leaves.
Notes
- Using lean lamb helps keep the dish healthy and low in fat.
- Brown basmati rice adds a nutty flavor and increases fiber content.
- Simmering the rice covered ensures even cooking and infuses flavors deeply.
- Marinating the lamb briefly with garlic and spices enhances tenderness and taste.
- The cucumber raita provides a cooling contrast to the spiced biryani.
- Optional: Adjust chili quantity based on your spice tolerance.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Indian
Keywords: Lamb biryani, butternut squash, brown basmati rice, healthy Indian recipe, cucumber raita, low fat dinner
