Heart-Healthy Persian Rice with Tahdig
Experience the rich flavors and irresistible textures of Heart-Healthy Persian Rice with Tahdig, a lighter twist on a beloved classic. This recipe features fragrant basmati rice layered with a golden, crispy crust formed from a mixture of low-fat Greek yogurt, saffron-infused oil, and warm spices like turmeric. Carefully steamed to perfection, each bite is infused with delicate aromas and vibrant flavors. The star of the dish, the tahdig, is beautifully golden and adds a satisfying crunch, offering a delightful contrast to the fluffy rice. Crafted with heart-healthy ingredients like extra-virgin olive oil and low-fat yogurt, this wholesome version is perfect for a nutritious dinner. Serve this Persian delicacy alongside your favorite lean protein and vegetables for a meal that’s both elegant and nourishing. Whether you’re a fan of global cuisine or looking to try a new cooking technique, this dish is sure to impress and delight!
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Recipe Information
Ingredients
- 2 cups Basmati rice
- 7 cups Water
- 2 tablespoons Extra-virgin olive oil
- 0.5 cup Plain Greek yogurt (low-fat)
- 0.25 teaspoon Saffron threads
- 1 Ice cube
- 0.5 teaspoon Salt
- 0.5 teaspoon Turmeric
Instructions
Rinse the basmati rice under cold running water until the water runs clear. This helps to remove excess starch and prevent the rice from becoming sticky.
In a large bowl, add the rinsed rice and cover with cold water. Let it soak for at least 30 minutes, then drain.
Bring 6 cups of water to a boil in a large pot. Add the rice and cook for 5 to 7 minutes, stirring gently with a wooden spoon. The grains should be softened but still firm at the center. Drain the rice in a colander and rinse briefly under cold water to stop the cooking process. Set aside.
In a small bowl, grind the saffron threads with the back of a spoon, then pour 2 tablespoons of warm water over them. Add the ice cube and let it sit for a few minutes until the color is released.
In a mixing bowl, whisk together 1/2 cup of cooked rice with the low-fat Greek yogurt, extra-virgin olive oil, saffron water, salt, and turmeric until well combined. This mixture will form the delicious crust known as tahdig.
Spread the yogurt and rice mixture evenly over the bottom of a non-stick pot or heavy-bottomed saucepan. Begin layering the remaining rice over the top, using a spatula to gently shape it into a pyramid.
Using the handle of a wooden spoon, poke a few holes into the rice—all the way to the bottom of the pot—to allow steam to escape and ensure an even cook.
Place a clean kitchen towel under the pot lid (making sure it's safely away from heat) to absorb excess moisture, which helps in achieving a crispy tahdig.
Cook the rice over medium-high heat for about 5 minutes to form the crust, then reduce to low heat, allowing the rice to steam for about 45 minutes to 1 hour.
Once the rice is fully cooked, remove it from the heat and let it rest for 5 minutes. To serve, carefully invert the pot onto a large serving platter to reveal the golden tahdig.
Serve immediately with your favorite heart-healthy protein and vegetables. Enjoy the flavors and textures of this Persian delicacy!
Nutrition Facts
Calories |
804 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.4 g | 39% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 1277 mg | 56% | |
| Total Carbohydrate | 107.3 g | 39% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 3.8 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 262 mg | 20% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 321 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
