Heart-Healthy Tadig

Elevate your dinner table with this delicious and guilt-free twist on a Persian classic — Heart-Healthy Tadig. This recipe swaps traditional white rice for nutty, fiber-rich brown basmati rice, simmered in low-sodium vegetable broth and infused with aromatic cardamom and turmeric. The signature golden crust is achieved with a wholesome mixture of low-fat Greek yogurt and extra-virgin olive oil, creating a satisfying crunch that's both light and packed with heart-healthy fats. A touch of parsley adds a fresh, vibrant garnish, making this dish as visually stunning as it is nutritious. Perfect as a flavorful side dish or a wholesome main, this Tadig pairs crispy texture with a rich, savory aroma while keeping your health in focus.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Once the rice is cooked, remove the cardamom pods (if used) and set the rice aside to cool slightly for easier handling.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

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.

Step 9

Garnish the Tadig with freshly chopped parsley and serve warm as a side dish or main course.

Nutrition Facts

Serving size	1097.3 grams (1097.3g)

Amount per serving	% Daily Value*
Calories	772

Total Fat 31.80g	41%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 0.00g
Cholesterol 6mg	2%
Sodium 1574mg	68%
Total Carbohydrate 105.60g	38%
Dietary Fiber 7.80g	28%
Total Sugars 6.20g
Protein 20.50g	41%

Vitamin D 0IU	0%
Calcium 147mg	11%
Iron 4mg	20%
Potassium 963mg	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.

Source of Calories

Fat: 36.2%

Protein: 10.4%

Carbs: 53.4%