Mediterranean Diet White Rice with Toasted Sesame Seeds

Elevate a simple side dish to Mediterranean-inspired perfection with this recipe for White Rice with Toasted Sesame Seeds. Featuring fluffy, tender white rice infused with the rich flavors of garlic, extra virgin olive oil, and fresh parsley, this dish achieves a harmonious balance of wholesome ingredients. The nutty aroma of golden toasted sesame seeds adds an irresistible crunch that sets it apart. Ideal for the Mediterranean diet, this versatile recipe pairs beautifully with grilled fish, roasted vegetables, or fresh salads, making it a perfect addition to any meal. With just 5 minutes of prep time and a short, hands-off cooking process, this effortlessly elegant dish is perfect for busy weeknights or sophisticated dinner spreads alike.

Nutriscore Rating: 68/100

Prep Time:5 mins

Cook Time:25 mins

Total Time:30 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

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

Serving size	(693.4g)

Amount per serving	% Daily Value*
Calories	500.1

Total Fat 31.4g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 1190.7mg	0%
Total Carbohydrate 49.7g	0%
Dietary Fiber 3.0g	0%
Total Sugars 0.4g
Protein 8.3g	0%

Vitamin D 0IU	0%
Calcium 85.2mg	0%
Iron 2.2mg	0%
Potassium 216.4mg	0%

*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: 54.9%

Protein: 6.5%

Carbs: 38.6%