Heart-Healthy Persian Rice with Tahdig
Give your taste buds a heart-healthy twist on a beloved classic with this Persian Rice with Tahdig recipe! Featuring fluffy basmati rice crowned with a crunchy, golden crust—the famous tahdig—this dish is made lighter with the clever use of low-fat Greek yogurt and extra-virgin olive oil. Infused with aromatic saffron and turmeric, it’s as flavorful as it is vibrant. The step-by-step technique ensures perfect results, from rinsing and parboiling the rice to layering it just right for that signature crispy bottom. Serve this masterpiece with your favorite lean protein and veggies for a wholesome, satisfying meal. Whether you're a seasoned cook or trying tahdig for the first time, this recipe makes it easy to enjoy a traditional Persian delicacy with a nutritious spin.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 2 cups Basmati rice
- 7 cups Water
- 2 tablespoons Extra-virgin olive oil
- 0.5 cup Plain Greek yogurt (low-fat)
- 0.25 teaspoon Saffron threads
- 1 Ice cube
- 0.5 teaspoon Salt
- 0.5 teaspoon Turmeric
Directions
Step 1
Rinse the basmati rice under cold running water until the water runs clear. This helps to remove excess starch and prevent the rice from becoming sticky.
Step 2
In a large bowl, add the rinsed rice and cover with cold water. Let it soak for at least 30 minutes, then drain.
Step 3
Bring 6 cups of water to a boil in a large pot. Add the rice and cook for 5 to 7 minutes, stirring gently with a wooden spoon. The grains should be softened but still firm at the center. Drain the rice in a colander and rinse briefly under cold water to stop the cooking process. Set aside.
Step 4
In a small bowl, grind the saffron threads with the back of a spoon, then pour 2 tablespoons of warm water over them. Add the ice cube and let it sit for a few minutes until the color is released.
Step 5
In a mixing bowl, whisk together 1/2 cup of cooked rice with the low-fat Greek yogurt, extra-virgin olive oil, saffron water, salt, and turmeric until well combined. This mixture will form the delicious crust known as tahdig.
Step 6
Spread the yogurt and rice mixture evenly over the bottom of a non-stick pot or heavy-bottomed saucepan. Begin layering the remaining rice over the top, using a spatula to gently shape it into a pyramid.
Step 7
Using the handle of a wooden spoon, poke a few holes into the rice—all the way to the bottom of the pot—to allow steam to escape and ensure an even cook.
Step 8
Place a clean kitchen towel under the pot lid (making sure it's safely away from heat) to absorb excess moisture, which helps in achieving a crispy tahdig.
Step 9
Cook the rice over medium-high heat for about 5 minutes to form the crust, then reduce to low heat, allowing the rice to steam for about 45 minutes to 1 hour.
Step 10
Once the rice is fully cooked, remove it from the heat and let it rest for 5 minutes. To serve, carefully invert the pot onto a large serving platter to reveal the golden tahdig.
Step 11
Serve immediately with your favorite heart-healthy protein and vegetables. Enjoy the flavors and textures of this Persian delicacy!
Nutrition Facts
| Serving size | (2230.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 803.7 |
| Total Fat 30.4g | 0% |
| Saturated Fat 5.3g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 5.9mg | 0% |
| Sodium 1277.1mg | 0% |
| Total Carbohydrate 107.3g | 0% |
| Dietary Fiber 2.0g | 0% |
| Total Sugars 3.8g | |
| Protein 24.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 261.5mg | 0% |
| Iron 6.7mg | 0% |
| Potassium 321.2mg | 0% |
Source of Calories