Mediterranean Diet Tadig

Discover a vibrant twist on a Persian classic with this Mediterranean Diet Tadig recipe! Featuring fragrant basmati rice infused with golden turmeric, this dish elevates your palate with a crispy, caramelized crust layered over tender zucchini slices and juicy cherry tomatoes. Cooked in heart-healthy olive oil and finished with fresh parsley and dill, this vegetarian-friendly meal is as nutritious as it is visually stunning. Perfect for fans of Mediterranean cuisine, it’s a show-stopping dish that combines wholesome ingredients with bold, savory flavors. Serve it warm with a dollop of creamy Greek yogurt for the ultimate Middle Eastern-inspired comfort food!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups Basmati rice
• 4 tablespoons Olive oil
• 1 teaspoon Turmeric
• 1 medium Zucchini (thinly sliced)
• 1 cup Cherry tomatoes (halved)
• 2 tablespoons Fresh parsley (finely chopped)
• 1 tablespoon Fresh dill (finely chopped)
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 3 cups Water
• 0.5 cup Plain Greek yogurt (optional, for serving)

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear to remove excess starch. Soak the rice in water for 20 minutes, then drain.

Step 2

In a medium-sized pot, bring 3 cups of water to a boil. Add the soaked rice and a pinch of salt. Cook for 6-7 minutes until the rice is parboiled and still slightly firm. Strain the rice and set it aside.

Step 3

In a medium non-stick skillet or heavy-bottomed pan (about 10 inches wide), heat 3 tablespoons of olive oil over medium heat. Add the turmeric and stir until fragrant, about 30 seconds.

Step 4

Arrange the zucchini slices in a single layer at the bottom of the pan and scatter the cherry tomatoes on top. Sprinkle with a pinch of salt and black pepper.

Step 5

Gently mound the cooked rice on top of the vegetables, shaping it into a dome. Do not press down too firmly, as the rice needs room to steam.

Step 6

Drizzle the remaining 1 tablespoon of olive oil over the rice and cover the lid of the pan with a clean kitchen towel (to absorb steam). Place the lid tightly on the pan.

Step 7

Cook the tadig over medium-low heat for 25-30 minutes, rotating the pan occasionally for even cooking. Listen for the distinct crackling sound that signals the golden crust forming.

Step 8

Once done, remove from heat and allow the tadig to cool for 5 minutes. Place a large plate or platter over the pan and carefully invert to release the tadig with the crusty vegetables on top.

Step 9

Sprinkle the tadig with fresh parsley and dill. Serve warm, optionally with a dollop of plain Greek yogurt for added creaminess.

Nutrition Facts

Serving size	1660.5 grams (1660.5g)

Amount per serving	% Daily Value*
Calories	1144

Total Fat 59.20g	76%
Saturated Fat 9.70g	49%
Polyunsaturated Fat 5.30g
Cholesterol 4mg	1%
Sodium 2465mg	107%
Total Carbohydrate 120.90g	44%
Dietary Fiber 6.60g	24%
Total Sugars 11.60g
Protein 32.20g	64%

Vitamin D 0IU	0%
Calcium 281mg	22%
Iron 10mg	54%
Potassium 1369mg	29%

*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: 46.5%

Protein: 11.2%

Carbs: 42.2%