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Explore How Dr. Pal Makes a High-Protein Biryani at Home with 404,322 views, 2,102 likes, and 252 comments. Experience the impact of this video content that has captured audience attention.

High-Protein Vegetable Dum Biryani Serves: 4 Per serving: ~475 calories | ~23 g protein | ~9 g fibre Ingredients 300 g basmati rice Soy chunks / meal maker Cooked chickpeas (chana) Greek yogurt or thick hung curd Broccoli, peas, carrot and cauliflower 1 tomato 1 onion, thinly sliced 1½ tbsp oil Ginger-garlic paste Turmeric, chilli powder, garam masala and coriander powder Cinnamon, bay leaf and star anise Saffron soaked in milk Fresh mint and coriander Bell pepper, optional Method 1. Soak & marinate Soak rice for 20 minutes. Meanwhile, mix soy chunks, chickpeas, Greek yogurt, ginger-garlic paste and all the powdered spices. Marinate for 20 minutes. 2. Cook the rice Boil the rice until 70% cooked and set aside. 3. Cook the vegetables Heat oil in a large pan. Add cinnamon, bay leaf and star anise, followed by onion, tomato and ginger-garlic paste. Add broccoli, peas, carrot and cauliflower and cook for about 10 minutes, keeping them slightly crunchy. 4. Add the protein Add the marinated soy chunks and chickpeas. Mix well and cook for another 10 minutes. 5. Layer Layer half the vegetable mixture in the pan, followed by half the rice. Add saffron milk, mint and coriander. Repeat with the remaining vegetables and rice. Finish with more saffron milk and herbs. 6. Dum cook Cover and cook on low to medium-low heat for about 20 minutes, until the rice and vegetables are fully cooked. Gently mix and serve hot. Can biryani be a high-protein, high-fiber meal? In this episode of Culinary Medicine, my wife and I make a vegetable biryani that serves 4, with 23g of protein and 9g of fiber per serving. I’m a big believer that healthy eating doesn’t mean giving up the foods you love. It’s about understanding food better and finding smarter ways to build balanced meals. What are FODMAPs? FODMAPs are a group of short-chain carbohydrates that are poorly absorbed in the gut. They can draw water into the intestine and are fermented by gut bacteria, producing gas. For people with IBS, this can contribute to symptoms such as bloating, abdominal pain, gas, diarrhoea or constipation. FODMAPs are found naturally in many foods, including some fruits, vegetables, grains, dairy products and legumes. Importantly, not everyone needs to follow a low-FODMAP diet. It is primarily used as a dietary approach for people with diagnosed IBS, ideally with guidance from a qualified healthcare professional. And FODMAPs aren't simply “good” or “bad” foods. Portion size and individual tolerance matter. The goal of a low-FODMAP approach is not to avoid these foods forever, but to identify triggers and gradually reintroduce foods according to what your body tolerates. In this video, we’re making a delicious vegetable biryani while showing how you can make everyday Indian food more nutritious with more protein and fiber. In this video: High-protein vegetable biryani 23g protein per serving 9g fiber per serving Healthy Indian food Protein and fiber in everyday meals FODMAPs and gut health Culinary medicine Healthy eating doesn't have to mean giving up the foods you love. Sometimes, it just means learning how to build them better. Time Stamps- 0:00–1:15 — Promo / Biryani Introduction 1:15–4:40 — Ingredients Overview 4:41–9:50 — Soaking & Marination 9:51–13:35 — Veg Biryani vs. Mutton Biryani 13:36–14:30 — Protein for Vegetarians 14:31–14:37 — Transition 14:38–15:40 — Type of Oil Used 15:41–17:19 — Why Add Bay Leaf? 17:20–19:42 — When Should We Drink Water? 19:43–22:19 — Fiber Intake & FODMAP 22:20–23:25 — Soy: Nutritional Benefits 23:26–27:25 — Dum Cooking Process 27:26–28:38 — Biryani Ready: Taste Test 28:39–29:00 — Biryani: Nutritional Breakdown 29:01–30:00 — Conclusion / Outro ----- Medical comedy (Medcom) shows: I love doing medical comedy (medcom) stand-up shows. This is a wonderful opportunity to meet you all in person and also to promote awareness of a healthy lifestyle. ----- For shorter versions of our long podcasts, please checkout the following channels 1. Gut Feeling with Dr Pal Shorts - We highlight the important points within 1 minute in this channel. https://youtube.com/@GutFeelingPodcastShorts?si=PF-7MZPjMAKU9HWi 2. Gut Feeling with Dr Pal clips - Please find the highlights of the best episodes from our podcast. https://youtube.com/@gutfeelingpodcastclips?si=sSYoYnowk9DCHb3v ----- Our holistic weight loss/chronic disease reversal gut health program - "NewME " Are you interested in joining our program designed to help you make lasting changes to your lifestyle so that you can be free of medications? https://www.drpalmanickam.com/newme ----- Follow us on: Facebook: https://www.facebook.com/Dr-Pal-102856268051377 Instagram: https://www.instagram.com/dr.pal.manickam/ Twitter: https://twitter.com/drpal_manickam For Collabs & Enquiries: Email: [email protected] #VegetableBiryani #HighProteinBiryani #HealthyBiryani #BiryaniRecipe #FODMAP #GutHealth #HighProteinMeals #IndianFood #HealthyEating #CulinaryMedicine

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