Mediterranean Diet Jeera Rice

Elevate your everyday side dish with this Mediterranean Diet Jeera Rice, a wholesome twist on the classic Indian favorite. Featuring the nutty flavor of brown basmati rice, infused with the warm aroma of cumin seeds and the subtle sweetness of sautéed shallots, this recipe seamlessly blends Mediterranean and South Asian influences. Cooked in heart-healthy extra virgin olive oil and finished with a fresh parsley garnish, this dish is as nutritious as it is delicious. Perfectly spiced with bay leaf and garlic, it makes an ideal complement to grilled vegetables, lean proteins, or as a vibrant stand-alone dish. Ready in just 40 minutes, this healthy, plant-based recipe is a must-try for fans of the Mediterranean diet and global cuisine alike.

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Rinse the brown basmati rice under cold water until the water runs clear to remove excess starch. Drain well.

Step 2

In a medium-sized saucepan, heat the extra virgin olive oil over medium heat.

Step 3

Add the cumin seeds and sauté for about 1 minute, until they become fragrant and start to crackle.

Step 4

Add the finely chopped shallots and minced garlic to the pan, and sauté for an additional 2-3 minutes until the shallots become translucent.

Step 5

Add the rinsed rice to the pan and stir to coat the grains with the oil and spices.

Step 6

Pour in the 3 cups of water and add the bay leaf and salt. Stir well to combine.

Step 7

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.

Step 8

After 25 minutes, remove the pan from heat and let it sit, covered, for an additional 5 minutes.

Step 9

Remove the lid, fluff the rice gently with a fork, and discard the bay leaf.

Step 10

Garnish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	1133.2 grams (1133.2g)

Amount per serving	% Daily Value*
Calories	641

Total Fat 31.50g	40%
Saturated Fat 4.60g	23%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2415mg	105%
Total Carbohydrate 84.50g	31%
Dietary Fiber 8.20g	29%
Total Sugars 6.00g
Protein 13.30g	27%

Vitamin D 0IU	0%
Calcium 148mg	11%
Iron 5mg	28%
Potassium 577mg	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.

Source of Calories

Fat: 42.0%

Protein: 7.9%

Carbs: 50.1%