Prawn Biryani
Coastal India • Non-Vegetarian
How to Make Prawn Biryani (Traditional & Healthy Version)
Prawn Biryani, known locally as Jhinga Biryani or Chingri Biryani, is a celebrated delicacy from the coastal regions of India, especially enjoyed along the Konkan and Malabar coasts. This aromatic rice dish combines succulent prawns (jhinga) with basmati chawal, fragrant spices, and fresh herbs, creating a symphony of flavors that is both comforting and festive. Traditionally served during family gatherings, festivals like Eid and Onam, or special Sunday lunches, Prawn Biryani is adored for its quick preparation and the harmony of coastal spices that reflect India’s rich seafood culture. Balancing protein-rich prawns with long-grain rice and minimal oil, this healthy version of Prawn Biryani is lighter on the stomach yet full of traditional taste. The judicious use of spices such as elaichi (cardamom), laung (cloves), and tej patta (bay leaf) not only enhances the aroma but also offers digestive benefits. The addition of dahi (curd) marinates the prawns, making them juicy and tender while keeping the calorie count in check. This dish is a flavorful nod to India’s coastal heritage, perfect for those who want a delicious, wholesome meal that doesn’t compromise on authenticity.
Ingredients(for 1 medium bowl (approx. 250g) per serving)
- 200g Prawns (jhinga), cleaned and deveined
- 1 cup Basmati rice (chawal) (preferably aged)
- 1 large Onion, thinly sliced (pyaz)
- 1 medium Tomato, chopped (tamatar)
- 1/4 cup Low-fat curd (dahi)
- 1 tbsp Ginger-garlic paste (adrak-lahsun)
- 2 Green chillies, slit (hari mirch)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chilli powder (lal mirch)
- 1/2 tsp Garam masala
- 1 bay leaf, 2 green cardamom, 2 cloves, 1-inch cinnamon Whole spices (bay leaf, cardamom, cloves, cinnamon) (tej patta, elaichi, laung, dalchini)
- 2 tbsp each, chopped Fresh coriander & mint leaves (dhaniya & pudina)
- 1 tbsp Cooking oil (preferably mustard or coconut oil)
- to taste Salt (namak)
- 1 tsp Lemon juice (nimbu ras)
Instructions
- 1
Rinse basmati chawal thoroughly and soak for 15 minutes. Drain and set aside.
15 minutes
Soaking rice ensures fluffiness and even cooking.
- 2
Marinate prawns with dahi, half the ginger-garlic paste, haldi, lal mirch, and a pinch of salt. Let it rest for 10 minutes.
10 minutes
Curd tenderizes prawns and adds a tangy flavor.
- 3
Heat oil in a heavy-bottomed handi or kadhai. Add whole spices (tej patta, elaichi, laung, dalchini) and sauté until aromatic.
2 minutes
Tempering whole spices is key for authentic aroma.
- 4
Add sliced pyaz and sauté until golden brown. Stir in remaining ginger-garlic paste and green chillies, cook for a minute.
4 minutes
Caramelize onions for a richer taste.
Why This Dish is Healthy
Our healthy Prawn Biryani uses lean prawns, minimal oil, and incorporates probiotic-rich curd, making it a balanced meal ideal for calorie-conscious eaters. The inclusion of fresh herbs and reduced oil content lowers saturated fats, while the method retains all the flavors of traditional biryani. This recipe is perfect for those seeking an Indian seafood dish that supports weight management and heart health.
Prawn Biryani is a protein-rich dish thanks to the prawns, which are low in fat and high in selenium, vitamin B12, and omega-3 fatty acids. Using minimal oil and low-fat dahi keeps the calorie content in check. Basmati rice provides complex carbohydrates, while fresh dhaniya and pudina offer antioxidants and aid digestion. The spices used have anti-inflammatory and digestive properties, making this biryani both nutritious and satisfying.
Pro Tips
- 💡Tip 1: Use fresh, medium-sized prawns for the best taste and texture.
- 💡Tip 2: Do not overcook prawns; they should be just done to remain juicy.
- 💡Tip 3: Rest the biryani after cooking for enhanced flavor blending.
Storage & Serving
Store leftover Prawn Biryani in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave, adding a splash of water to retain moisture. Avoid freezing as prawns may lose their texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 400.0 kcal |
