Mediterranean Diet White Rice with Toasted Sesame Seeds
Elevate a basic rice dish with this Mediterranean Diet White Rice with Toasted Sesame Seeds recipe, a simple yet flavor-packed side that’s perfect for any meal. This wholesome dish combines fluffy white rice with the nutty crunch of toasted sesame seeds, fragrant minced garlic, and a touch of extra virgin olive oil for a delicate, savory aroma. Fresh parsley and a sprinkle of black pepper perk up the dish with vibrant, herbal notes, while sea salt enhances the overall flavor profile. With minimal preparation time and easy-to-follow steps, this recipe is the ideal way to bring Mediterranean-inspired elegance to your table. Serve it alongside grilled fish, roasted vegetables, or lemon-infused chicken for a healthy and satisfying pairing. Perfectly tender rice with a golden sesame garnish makes this dish irresistibly delightful!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup white rice
- 2 cups water
- 2 tablespoons sesame seeds
- 1.5 tablespoons extra virgin olive oil
- 2 cloves garlic, minced
- 0.5 teaspoons sea salt
- 2 tablespoons fresh parsley, chopped
- 0.25 teaspoons black pepper
Instructions
Rinse the white rice under cold water in a fine-mesh sieve until the water runs clear to remove excess starch. Set aside to drain.
Heat a non-stick skillet over medium heat and add the sesame seeds. Toast them while stirring frequently for 3-4 minutes or until they are golden and aromatic. Remove from the skillet and set aside.
In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant but not browned.
Add the rinsed and drained white rice to the saucepan. Stir to coat the rice in the olive oil and garlic mixture, allowing it to toast lightly for 2-3 minutes.
Pour in 2 cups of water and add the sea salt. Bring the mixture to a boil over high heat, then reduce the heat to low. Cover the saucepan with a tight-fitting lid and let the rice simmer for 15-20 minutes, or until the water is fully absorbed and the rice is tender.
Once the rice is cooked, remove it from the heat and let it sit, covered, for an additional 5 minutes to allow the steam to finish cooking the grains.
Fluff the rice with a fork and stir in the chopped parsley, black pepper, and 0.5 tablespoons of olive oil for added flavor. Taste and adjust seasonings if necessary.
Sprinkle the toasted sesame seeds evenly over the rice before serving. Serve warm as a side dish or accompaniment to your favorite Mediterranean meals.
Nutrition Facts
Calories |
500 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.4 g | 40% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1191 mg | 52% | |
| Total Carbohydrate | 49.7 g | 18% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 0.4 g | ||
| Protein | 8.3 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 85 mg | 7% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 216 mg | 5% | |
*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.
