Mediterranean Diet Jeera Rice
Elevate your weeknight dinner with Mediterranean Diet Jeera Rice, a wholesome twist on the classic Indian side dish. This recipe blends the earthy fragrance of cumin seeds with the nutty richness of brown basmati rice, all brought together with heart-healthy extra virgin olive oil. Shallots and garlic provide a delicate sweetness, while a bay leaf infuses subtle depth into each grain during simmering. Garnished with fresh parsley for a touch of light, herby brightness, this dish is not only bursting with flavor but also packed with nutrients thanks to its fiber-rich ingredients. Perfect as a versatile accompaniment to Mediterranean-inspired mains or a simple meal on its own, this gluten-free, vegan-friendly recipe is sure to become a staple in your kitchen repertoire. Easy to prepare, it’s ready in just 40 minutes with minimal effort—ideal for anyone embracing the Mediterranean diet lifestyle!
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Recipe Information
Ingredients
- 1.5 cups Brown Basmati Rice
- 3 cups Water
- 2 tablespoons Extra Virgin Olive Oil
- 1 teaspoon Cumin Seeds
- 1 whole Bay Leaf
- 1 teaspoon Salt
- 2 small, finely chopped Shallots
- 2 cloves, minced Garlic
- 2 tablespoons, chopped Fresh Parsley
Instructions
Rinse the brown basmati rice under cold water until the water runs clear to remove excess starch. Drain well.
In a medium-sized saucepan, heat the extra virgin olive oil over medium heat.
Add the cumin seeds and sauté for about 1 minute, until they become fragrant and start to crackle.
Add the finely chopped shallots and minced garlic to the pan, and sauté for an additional 2-3 minutes until the shallots become translucent.
Add the rinsed rice to the pan and stir to coat the grains with the oil and spices.
Pour in the 3 cups of water and add the bay leaf and salt. Stir well to combine.
Bring the mixture to a boil over medium-high heat. Once it begins to boil, reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for 25 minutes.
After 25 minutes, remove the pan from heat and let it sit, covered, for an additional 5 minutes.
Remove the lid, fluff the rice gently with a fork, and discard the bay leaf.
Garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
641 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2415 mg | 105% | |
| Total Carbohydrate | 84.5 g | 31% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 6.0 g | ||
| Protein | 13.3 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 148 mg | 11% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 577 mg | 12% | |
*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.
