Recipes · Iranian · Puddings
Sholezard (Persian Saffron Rice Pudding)
One serving has 427 kcal and 6 g protein, and at least a fifth of a woman's daily need of manganese (41%), copper (29%), thiamin (26%) and folate (25%). Ready in 55 minutes.
- Preparation: 10 min
- Cooking: 45 min
- Makes: 1 serving (316 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, nut
Ingredients
- 40 g Rice, white, long-grain
- 35 g Sugar
- 220 g Water
- 0.1 g Saffron
- 8 g Ghee
- 0.2 g Cinnamon
- 8 g Almonds
- 5 g Pistachios
Method
- Rinse the rice and simmer it in the water over medium-low heat, stirring occasionally, 25-30 minutes until very soft and the mixture has thickened.
- Dissolve the saffron in a spoonful of hot water and stir it in along with the sugar and ghee.
- Continue simmering, stirring often so it doesn't catch, 15-20 more minutes until thick and pudding-like.
- Pour into small bowls or one serving dish and smooth the top.
- Decorate with a dusting of cinnamon and the slivered almonds and pistachios, and chill before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 427 kcal | 20% |
| Carbohydrates | 70.3 g | |
| Water | 225 mL | |
| Fiber | 2.2 g | 7% |
| Protein | 5.6 g | 12% |
| Tryptophan | 0.06 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.23 g | |
| Leucine | 0.43 g | |
| Lysine | 0.21 g | |
| Methionine | 0.1 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.3 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.31 g | |
| Histidine | 0.14 g | |
| Fat | 14.5 g | |
| Monounsaturated | 6.1 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.9 g | |
| Saturated | 5.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 20.5 mg | |
| Calcium | 47.4 mg | 5% |
| Copper | 0.26 mg | 29% |
| Iron | 2.3 mg | 13% |
| Magnesium | 40.2 mg | 13% |
| Manganese | 0.73 mg | 41% |
| Phosphorus | 110 mg | 16% |
| Potassium | 160 mg | 3% |
| Selenium | 6.9 µg | 13% |
| Sodium | 11.6 mg | |
| Zinc | 0.83 mg | 10% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 2 mg | 15% |
| Pantothenic acid (vitamin B5) | 0.47 mg | 9% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 98.6 µg | 25% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 8.3 mg | 2% |
| Vitamin A | 68.6 µg | 10% |
| Vitamin C | 0.37 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.5 mg | 16% |
| Vitamin K | 0.79 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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.