Jasmine rice, known for its fragrant aroma and delicate flavor, can be a delightful addition to the Mediterranean diet. This article explores how jasmine rice can be incorporated into Mediterranean-inspired dishes, offering a unique twist on traditional recipes. We will delve into various recipes, cooking methods, and ingredient pairings to create delicious and healthy meals.
Understanding the Mediterranean Diet
The Mediterranean diet emphasizes whole foods, including fruits, vegetables, whole grains, legumes, nuts, and healthy fats like olive oil. It also includes moderate amounts of fish, poultry, and dairy, while limiting red meat and processed foods. This dietary pattern is known for its numerous health benefits, including reducing the risk of heart disease, stroke, type 2 diabetes, and certain cancers.
Jasmine Rice: A Versatile Grain
Jasmine rice, with its slightly sweet flavor and soft texture, can be a versatile alternative to other grains commonly used in the Mediterranean diet, such as farro or quinoa. It pairs well with a variety of Mediterranean flavors and ingredients, making it a great base for salads, side dishes, and main courses.
Mediterranean Jasmine Rice Recipes
Lemon Rice
This Mediterranean lemon rice is a light, mildly flavored rice dish that will go with just about anything. This recipe, reminiscent of Mediterranean restaurant-style rice, is flaky, flavorful, and aromatic. It's a delicious lemon rice side dish that goes well with so many things.
Ingredients:
- 1 tbs avocado oil
- 1/2 cup finely chopped onion (about half of a small onion)
- 3/4 cup finely chopped red pepper (about half of a large pepper)
- 1/2 tsp dried oregano
- 2 cups jasmine rice, rinsed
- 2 to 3 1/2 cups broth or water (2 cups for Instant Pot, 3 1/2 cups for stovetop)
- 2 tbs. olive oil
- 1 tbs lemon juice
- 1 tbs lemon zest
- 1/2 tsp red wine vinegar
- 1/2 tsp salt, or more to taste
- 1/4 tsp black pepper
- 1/2 cup chopped English cucumber
- 1/4 cup chopped Kalamata olives
Instructions (Instant Pot):
- Set the Instant Pot to Saute, and heat the avocado oil. Add the diced onion and cook for two minutes, stirring frequently, until starting to get translucent.
- Add the diced red pepper and oregano, and cook for another minute.
- Add 2 cups of broth or water, along with 2 cups of rinsed rice, to the pot.
- Cover the pot and turn the knob to Sealing. Set the Instant Pot to Manual High Pressure for 6 minutes.
- After the 6 minute cook time, let the pressure release naturally for 10 minutes. If any pressure remains at this point, release the remaining pressure.
- While the rice is cooking, in a small bowl stir together the olive oil, lemon juice, lemon zest, red wine vinegar, salt, and pepper.
- After the rice is done cooking, remove the cover and add the sauce to the warm rice. Stir to coat well. Taste and adjust the seasonings as needed, adding salt if you used water instead of broth.
- Just before serving the warm rice, stir in the chopped cucumber and olives. If you won’t be eating the whole batch immediately, store the olives and cucumber separately from the rice and mix them together before serving.
Instructions (Stovetop):
- In a large Dutch oven, heat the avocado oil over medium heat. Add the diced onion and cook for two minutes, stirring frequently, until starting to get translucent.
- Add the diced red pepper and oregano, and cook for another minute.
- Add the broth or water and cover the pot. Bring to a boil, then add the rinsed rice.
- Cover the pot, lower the heat to low, and simmer for 15 to 20 minutes, or until the broth is absorbed. Stir occasionally while it simmers and add a bit of water if it sticks to the bottom of the pot before the rice is tender. You may need to gradually add an extra ¼ cup or ½ cup of water during the last five minutes.
- While the rice is cooking, in a small bowl stir together the olive oil, lemon juice, lemon zest, red wine vinegar, salt, and pepper.
- After the rice is done cooking, remove the cover and add the sauce to the warm rice. Stir to coat well. Taste and adjust the seasonings as needed, adding salt if you used water instead of broth.
- Just before serving the warm rice, stir in the chopped cucumber and olives. If you won’t be eating the whole batch immediately, store the olives and cucumber separately from the rice.
Tips:
- For the best lemon flavor, use a microplane to get the bits of lemon zest nice and small.
- I like to use English cucumber in this dish. It doesn’t need to be peeled because of its thin skin.
- You can use vegetable broth or chicken broth in this Mediterranean rice recipe, and plain water works, too. I like to add an additional half teaspoon of salt when using water.
Mediterranean Yellow Rice
This fragrant rice is the perfect base for stews, curries and other hearty mains. Level up your dinner with this Mediterranean Yellow Rice Recipe. It’s easy to make, incredibly flavorful and pairs beautifully with grilled meats, roasted vegetables, or even a simple fresh salad.
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Ingredients:
- 1½ cups Long-grain Basmati rice
- 2 tablespoon Extra virgin olive oil
- 1 Medium onion (finely chopped)
- 1-2 Garlic cloves (finely minced)
- 1 teaspoon Ground turmeric
- ½ teaspoon Ground cumin
- ½ teaspoon Ground coriander
- ½ teaspoon Kosher salt
- 2¼ cups Chicken or vegetable broth
Instructions:
- Rinse the Rice: Start by rinsing 1½ cups Long-grain Basmati rice in a fine-mesh strainer under cold water until the water runs clear. This removes excess starch and helps prevent the rice from becoming sticky. Let it drain over a bowl.
- Sauté the Aromatics: In a medium saucepan, heat 2 tablespoon Extra virgin olive oil over medium heat. Add 1 Medium onion (finely chopped), 1-2 Garlic cloves (finely minced), 1 teaspoon Ground turmeric, ½ teaspoon Ground cumin, ½ teaspoon Ground coriander and ½ teaspoon Kosher salt. Sauté until the onions are translucent, about 3-4 minutes. If the bottom of the pan starts to brown too quickly, turn down the heat.
- Add the Rice: Stir the rinsed and drained rice into the saucepan, coating it with the aromatic mixture.
- Add the Broth: Pour in 2¼ cups Chicken or vegetable broth. Give the saucepan a good stir.
- Boil and Simmer: Bring the saucepan to a boil. Reduce the heat to low, cover with a tight-fitting lid, and let it simmer and steam for 20 minutes. Avoid opening the lid to trap the steam inside.
- Fluff and Serve: Once the rice is cooked, remove it from the heat and let it sit, covered, for 5 minutes. Then, fluff the rice with a fork and serve immediately. You can serve the cooked rice directly in the saucepan or transfer it to a serving platter.
Tips:
- Basmati rice is ideal (and my personal preference) due to its light and fluffy texture. It’s why I use it in my other rice recipes such as Lebanese vermicelli rice and Middle Eastern Saffron rice. If using another variety, adjust the water ratio and cooking time accordingly.
- Skipping this step can result in gummy or sticky rice.
- Some variations of Yellow Rice include the addition of peas, carrots, or even corn.
- Stirring can break the grains and make the rice mushy. Once you cover the pot, set a timer and walk away! Let it cook undisturbed.
- The key here is to use the kind of rice you are comfortable with.
Olive Oil & Garlic Jasmine Rice
This Simple Olive Oil & Garlic Jasmine Rice is the perfect side dish for many stews and roasted meats, it goes great with vegetables as well. I pretty much prepare this side dish weekly.
Ingredients:
- Jasmine rice
- Olive oil
- Garlic cloves
- Salt
- Water
Instructions:
- Make sure rice is clear of impurities. Rinse rice in a fine colander under running water.
- Turn heat on medium in the stove top. I usually use one of the burners in the back (smaller ones). Heat water in another pot or electrical kettle if you have one.
- Mince the garlic cloves and start by sauteing the garlic in olive oil on medium heat.
- Then add the jasmine rice and mix slowly so the grains don't get burnt. I like to use a wooden spoon for this.
- Once the grains become translucent, add the boiling water, salt and lower the temperature to medium-low. Stir once. Keep uncovered.
- Once water is running out, then turn heat to low and cover the pot. Let cook covered for few more minutes. Turn heat off.
- Once ready to serve, fluff with a fork.
Tips:
- If you are using a rice cooker or Instant Pot please follow instructions in those devices for proper cooking time. When I use the IP, I still saute the garlic in olive oil, add rice, saute some more, add boiling water then pressurize for 12 minutes.
Tips for Cooking Jasmine Rice
- Rinsing: Rinsing jasmine rice before cooking removes excess starch, resulting in a fluffier texture.
- Liquid Ratio: Use the appropriate water-to-rice ratio for your chosen cooking method (stovetop, Instant Pot, or rice cooker).
- Simmering: When cooking on the stovetop, simmer the rice over low heat to prevent sticking and ensure even cooking.
- Resting: Allow the rice to rest, covered, for a few minutes after cooking to allow the steam to redistribute, resulting in a more tender and evenly cooked grain.
Pairing Jasmine Rice with Mediterranean Dishes
Jasmine rice can be paired with a variety of Mediterranean dishes, such as:
- Grilled fish or chicken with roasted vegetables
- Vegetable tagine with chickpeas and dried fruit
- Greek salad with feta cheese and olives
- Lentil soup with crusty bread
- Herb & Olive Oil Rack of Lamb
Adapting Mediterranean Recipes with Jasmine Rice
Many traditional Mediterranean recipes can be adapted to include jasmine rice. For example, you can substitute couscous or other grains with jasmine rice in salads or serve it as a side dish with roasted vegetables and grilled meats.
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