Low fat vegetable biryani recipe

Ingredients

• 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 dried yellow split lentils
• 200 g frozen peas
• 2 carrots, peeled and roughly chopped
• 200 g green beans, trimmed and chopped
• 3 tomatoes, chopped
• 6 cloves
• 6 cardamom pods, crushed
• 1 cinnamon stick
• 1 tsp turmeric
• 350 g dried long-grain rice
• 1 dollop fat free yoghurt
• 1 sprinkle paprika
• 1 sprinkle chilli powder