This classic Indian dish takes a while to prepare but is worth the effort. Firstly you have to boil the okra, potatoes carrots for approx 10 minutes. Mix these with the other vegetables (not the sliced onion) and marinate for approx 3 hours. Afterwards, fry the onion in the olive oil until golden brown and add the sugar and marinated vegetables for approx10 minutes. Half the boiled rice goes into your oven-proof dish, then the vegetables, then the remaining rice - and the tasty biryani is then cooked in the oven for approximately 25 minutes.

Serves 4
Preparation & cooking time:  1 hour (with 3 hour waiting-time for marinade)

50g okra (sliced into chunks)
100g carrots (chopped into strips)
2 medium-sized potatoes (cut into cubes)
50g small mushrooms (chopped into quarters)
1 aubergine (medium sized - sliced into 2 inch strips)
1 large celery stick (chopped)
Olive oil
2 onions (sliced)
1 tsp sugar

Marinade:
300 ml natural yoghurt
1 large onion (finely grated)
4 garlic cloves (crushed)
1 tbsp ginger (fresh from jar or freshly grated)
1 tsp curry powder (hot or mild to taste)
1 tsp turmeric

250g basmati rice (boiled)
sprigs of corriander (to garnish)

Estimated Nutritional info:

Per 100g
Calories: 430
Fat: 3g
Sat fat: 1g
Cholesterol: 10
Sugars: 16g
Carbs: 80g

GI Value: Medium
