Heart-Healthy Tadig
Experience a healthier twist on traditional Tadig with this Heart-Healthy Tadig recipe, featuring brown basmati rice paired with low-sodium vegetable broth for a nourishing base. This Persian-inspired dish offers the iconic golden crust without sacrificing your dietary goals, thanks to the use of low-fat Greek yogurt, turmeric, and a touch of extra-virgin olive oil. The optional addition of fragrant cardamom pods elevates the flavors, while a parchment paper layer ensures easy cooking with minimal oil. Perfect as a guilt-free side or satisfying main course, this dish is finished with a vibrant parsley garnish for a fresh touch. Ready in just over an hour, Heart-Healthy Tadig is a wholesome combination of tantalizing textures, aromatic spices, and health-conscious ingredients you'll want to savor!
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Recipe Information
Ingredients
- 2 cups Brown basmati rice
- 2.5 cups Low-sodium vegetable broth
- 0.25 cup Plain low-fat Greek yogurt
- 2 tablespoons Extra-virgin olive oil
- 0.5 teaspoons Turmeric powder
- 3 pods Cardamom pods (optional)
- 2 tablespoons Fresh parsley (for garnish)
- 0.5 teaspoons Salt
- 1 sheet Parchment paper
Instructions
Rinse the brown basmati rice thoroughly under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming sticky.
In a medium saucepan, bring the 2.5 cups of low-sodium vegetable broth to a boil. Add the rinsed rice, cardamom pods (if using), and salt. Reduce the heat to low, cover, and simmer for 35–40 minutes, or until the rice is tender and most of the liquid has been absorbed.
While the rice is cooking, mix 0.25 cup of low-fat Greek yogurt, 2 tablespoons of extra-virgin olive oil, and 0.5 teaspoons of turmeric powder in a small bowl. This will form the base layer for the Tadig.
Once the rice is cooked, remove the cardamom pods (if used) and set the rice aside to cool slightly for easier handling.
In a large nonstick skillet or heavy-bottomed pot, cut a piece of parchment paper to fit the base of the pan. This will help prevent sticking and reduce the need for excess oil.
Spread the yogurt-turmeric mixture evenly over the parchment paper. Layer about 2 cups of the cooked rice on top of the yogurt mixture, pressing it down gently to form an even layer. Then, mound the rest of the rice on top, being careful not to press too hard.
Using medium heat, cook the rice for 5–7 minutes to allow the crust to start forming. Then, reduce the heat to low and cover the pan with a tight-fitting lid. Cook for an additional 15–20 minutes to ensure a crispy, golden crust forms on the bottom.
Remove the pan from the heat and let it rest for 5 minutes. Carefully invert the Tadig onto a serving platter. The crispy golden crust should now be on top.
Garnish the Tadig with freshly chopped parsley and serve warm as a side dish or main course.
Nutrition Facts
Calories |
772 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.8 g | 41% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 1574 mg | 68% | |
| Total Carbohydrate | 105.6 g | 38% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 6.2 g | ||
| Protein | 20.5 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 147 mg | 11% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 963 mg | 20% | |
*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.
