Recipes · Iranian · Side Dishes
Tahdig (Persian Crispy Saffron Rice)
One serving has 424 kcal and 7 g protein, and at least a fifth of a woman's daily need of manganese (56%), folate (52%), thiamin (47%), niacin (27%), selenium (26%) and copper (24%). Ready in 60 minutes.
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- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (268 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 90 g Rice, white, long-grain
- 150 g Water
- 12 g Butter, unsalted
- 15 g Yogurt, plain
- 0.05 g Saffron
- 1 g Salt
Method
- Rinse the rice several times until the water runs clear, then soak it in cold water for 15 minutes and drain.
- Bring a pot of water to a boil with a little of the salt and parboil the rice for 6-7 minutes until the outside is soft but the center still has bite; drain well.
- Bloom the saffron in a tablespoon of hot water, then stir 2-3 tablespoons of the parboiled rice with the yogurt and half the saffron water into a thick paste.
- Melt half the butter in a heavy, non-stick pot and spread the yogurt-rice paste evenly over the bottom, then pile the rest of the parboiled rice on top in a mound, drizzling with the remaining butter, saffron water and salt.
- Cover the lid with a clean kitchen towel to seal in the steam, set over low heat, and cook undisturbed for 35-40 minutes until the bottom is deep golden and crisp.
- Run a knife around the edge and invert onto a plate so the crust sits on top; break it into pieces to serve alongside the fluffy rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 424 kcal | 20% |
| Carbohydrates | 72.7 g | |
| Water | 175 mL | |
| Fiber | 1.2 g | 4% |
| Protein | 7 g | 15% |
| Tryptophan | 0.08 g | |
| Threonine | 0.26 g | |
| Isoleucine | 0.31 g | |
| Leucine | 0.59 g | |
| Lysine | 0.29 g | |
| Methionine | 0.17 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.38 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.44 g | |
| Histidine | 0.17 g | |
| Fat | 10.8 g | |
| Monounsaturated | 3.1 g | |
| Polyunsaturated | 0.54 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.36 g | |
| Saturated | 6.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 27.8 mg | |
| Calcium | 51 mg | 5% |
| Copper | 0.22 mg | 24% |
| Iron | 3.9 mg | 22% |
| Magnesium | 26.2 mg | 8% |
| Manganese | 1 mg | 56% |
| Phosphorus | 121 mg | 17% |
| Potassium | 131 mg | 3% |
| Selenium | 14 µg | 26% |
| Sodium | 406 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.52 mg | 47% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 0.98 mg | 20% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 209 µg | 52% |
| Cobalamin (vitamin B12) | 0.08 µg | 3% |
| Choline | 9.8 mg | 2% |
| Vitamin A | 86.1 µg | 12% |
| Vitamin C | 0.12 mg | 0% |
| Vitamin D (D2 + D3) | 0.3 IU | 0% |
| Vitamin E | 0.39 mg | 3% |
| Vitamin K | 0.96 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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