Mediterranean Basmati Rice Recipe - Handmade Weekly (2024)

FAQs

Is basmati rice ok on a Mediterranean diet? ›

Having different types of rice can be confusing as to whether all are allowed on the Mediterranean diet. Worry not because you can consume any type of rice, while on the diet, be it white, brown, or basmati rice. Still, whole grain rice is preferable, as it contains more fiber and various micronutritious.

You do not have to soak basmati rice before cooking, and it is easy to make on the stovetop in just 20 minutes! One of the easiest rice recipes you'll make!

Wash it well a few times in ample amount of water. Soak for at least 30 to 40 minutes again in apmple amount of water depending on the kind and brand. Some kinds of rice need about 60 minutes plus for the grain to absorb water. This helps the grain to expand well while cooking.

Unlike brown basmati, white basmati is a refined grain, meaning that it has been stripped of many valuable nutrients during processing. Some studies suggest that eating more refined grains can negatively affect blood sugar control and may be associated with a higher risk of type 2 diabetes ( 10 , 11 ).

Guidelines for an Anti-inflammatory Diet

Choose mostly whole grains as opposed to foods made from refined flours. Whole grains include millet; basmati, brown or wild rice; quinoa; amaranth; flax; wheat berries; barley; steel cut oats and buckwheat.

Otherwise, without rinsing, the excess starch will remain on the rice, potentially yielding gummy or overly sticky rice once cooked, says Slem. Matt Slem is a culinary scientist and rice cooking expert at Lundberg Family Farms.

Mushy or soggy rice is simply overcooked rice that has absorbed too much water. Water over-absorption causes the rice grains to split open, ruining the texture and creating a starchy, gummy result.

You'll need: 1 cup (or weigh 75g per person) of long-grain or basmati rice per serving. ½-1 tsp salt (optional but helps prevent the rice tasting bland)

The biggest mistake most people make which results in gluey rice is using the wrong rice to water ratio. The correct rice to water ratio is 1 : 1.5 (1 cup of rice to 1.5 cups of water).

Is basmati rice healthier than white rice? ›

Basmati rice has a unique nutrient profile that may provide several health benefits. It is lower in calories and glycemic index than many other types of rice. Whole-grain basmati rice is said to be healthier than refined white rice. It is high in fiber, antioxidants, and essential minerals.

Crop Status

Cultivation of Basmati Rice under diversified cropping system is ideally suitable due to its low water requirement and very less attack of insect pests and disease. There is good scope for area expansion under Basmati crop. The cropping season extends from mid June to end of November (175 days).

Add cinnamon stick, cardamom pods, and cloves, then stir in cumin seed. Cook and stir until fragrant and toasted, about a minute. Add sliced onion and stir.

Basmati Is A Taste Sensation

Unlike ordinary long-grain rice, the light, fluffy texture of Basmati's long, slender grains offers the palate a totally different experience in terms of mouth-feel and taste—distinctive, unique, and slightly “nu*tty.”

However, the rice is often fried when making pilafs and biryanis until the grains no longer stick together. This helps the grains stay apart during cooking. Do not stir basmati rice during cooking. This will break the grains, and the liquid will turn starchy.

While both white and brown versions of basmati rice provide vital nutrients, brown basmati rice contains more fiber, phosphorus, zinc, and B vitamins. Brown basmati rice is also lower on the glycemic index. White basmati rice, however, is easier to digest.

Couscous is a type of pasta that is quite common in Mediterranean and Middle Eastern cooking. It is pasta shaped into peals that are smaller than a grain of rice, adding a unique texture as a rice alternative in your favorite rice-based dishes.

Although not a heart medication, rice is a good choice for those who want to keep a heart-healthy diet. Its richness in fiber makes it a good choice for people with heart disease. Basmati rice is associated with lowering cholesterol levels and hypertension.

For lower calorie and carbohydrate content, rice comes out top. But if protein and fibre is your aim, pasta wins over rice. That said, both can play a part in a healthy diet - and as the nutritional differences are quite small, it often comes down to which you would prefer.