Easy Saffron Rice Recipe And The Health Benefits
This easy saffron rice recipe and the health benefits is a delicious and creamy side dish that pairs with any main course. It is bursting with flavor from the freshly grated ginger and garlic as well as the caramelized onions. It comes together in as little as 20 minutes and is a dish that the whole family will love.
Also known as yellow rice, this homemade version is much healthier than store-bought. Sodium levels are much higher in prepackaged rice and pasta mixtures which have many negative effects on the body. In this dish, we add a lot of goodness from saffron threads to fresh ginger. Salt is added just to taste, no more, no less.
Nutrition Facts For Different Types Of Rice
Nutritional Information of rice grains:
- White Rice -White rice is the most common type of rice and is typically low in nutrients. A cup of cooked white rice contains about 200 calories, 4 grams of protein, 45 grams of carbohydrates, and 1 gram of fiber. White rice is also a good source of thiamine, niacin, and iron.
- Brown Rice– Brown rice is a whole grain rice that is higher in nutrients than white rice. A cup of cooked brown rice contains about 215 calories, 5 grams of protein, 44 grams of carbohydrates, and 3 grams of fiber. Brown rice is also a good source of thiamine, niacin, iron, magnesium, and phosphorus.
- Wild Rice– Wild rice is not actually a type of rice, but a type of grass. It is higher in nutrients than white or brown rice. A cup of cooked wild rice contains about 160 calories, 4 grams of protein, 34 grams of carbohydrates, and 4 grams of fiber. Wild rice is also a good source of thiamine, niacin, iron, magnesium, and phosphorus.
- Red Rice– Red rice is a type of rice that has been partially polished. It is higher in nutrients than white rice, but not as high as brown rice. A cup of cooked red rice contains about 200 calories, 4 grams of protein, 45 grams of carbohydrates, and 2 grams of fiber. Red rice is also a good source of thiamine, niacin, iron, and magnesium.
- Basmati Rice– Basmati rice is a type of long-grain rice that is known for its delicate flavor and aroma. It is not as nutrient-dense as brown or red rice, but it is still a good source of thiamine, niacin, and iron. A cup of cooked basmati rice contains about 200 calories, 4 grams of protein, 45 grams of carbohydrates, and 1 gram of fiber.
- Black Rice– also known as purple rice or forbidden rice is higher in nutrients than the other types of rice. Black rice is particularly high in anthocyanins – a powerful antioxidant that protects from cell damage. This special antioxidant is what gives the rice a dark color – it is also in blueberries, eggplant, and Concord grapes.
In Summary:
For overall health, brown rice is the most nutrient-dense type of rice. However, all types of rice can be part of a healthy diet. Be sure to rinse your rice to ensure that it comes out fluffy instead of clumpy. To rinse, put the measured rice in a large bowl, fill it with water, swish around, and pour out the water. Repeat this 3 times until the water is somewhat clear.
Interesting Saffron Facts
Saffron, also known as the sunshine spice, has a lot of neat information. Here are some interesting facts:
- Saffron is the most expensive spice in the world.
- It is derived from the stigmas of the Crocus sativus flower.
- Saffron has a long history of use in traditional medicine.
- It is believed to have antioxidant, anti-inflammatory, and antimicrobial properties.
- Saffron has been shown to improve mood, memory, and sleep quality.
- It may also help to reduce inflammation and pain.
- Saffron is safe for most people to consume in moderation.
- However, it can cause side effects such as nausea, vomiting, and diarrhea.
- Pregnant women and people with liver disease should avoid consuming saffron.
Where Does Saffron Come From
Saffron is grown in a few countries worldwide, including Iran, Spain, Morocco, India, and Greece. The majority of the world’s saffron is produced in the Middle East in Iran, which accounts for about 90% of global production. Good quality saffron is a very expensive spice, with prices ranging from $5,000 to $10,000 per kilogram. This is because it takes a lot of labor to produce saffron. Each saffron flower only produces three stigmas that are picked by hand (hence the high price), which are the tiny threads that are used to make saffron. To produce one kilogram of saffron, it takes about 75,000 flowers making it the world’s most expensive spice.
Here in the United States, I can buy 0.035 ounces of saffron for around $9.00. While that doesn’t sound like much, those threads are so small and lightweight. That amount (grams of saffron) will last me quite a while. It doesn’t take much saffron in this easy recipe to make plain white rice into a popular dish.
Health Benefits Of Saffron
Saffron is a spice that has been used for centuries for its culinary and medicinal properties and numerous health benefits. It is derived from the Crocus sativus flower, and its stigmas are the most expensive spice in the world.
Saffron can be a very beneficial part of our diet. It is a powerful spice rich with antioxidants that protect against free radicals and oxidative stress. It can also help alleviate premenstrual syndrome.
Check out this list of other awesome benefits of saffron:
- Antioxidant. Saffron is a powerful antioxidant, which means it can help protect cells from damage. This can help reduce the risk of heart diseases, such as chronic diseases, cancer, and Alzheimer’s disease.
- Anti-inflammatory. Saffron has anti-inflammatory properties, which can help reduce inflammation in the body. This can help relieve pain and swelling, and it can also help protect against chronic diseases. Boosts the immune system – try saffron tea.
- Mood booster. Clinical studies indicate that saffron has been shown to improve mood and reduce anxiety This is thought to with depressive symptoms. This is due to its effects on serotonin levels in the brain.
- Reproductive System – It can increase libido and sexual function and help alleviate PMS symptoms (saffron flower petals).
- Sleep aid. Saffron can help improve sleep quality. This is thought to be due to its effects on melatonin levels in the body.
- Brain health. Saffron has been shown to improve cognitive function and memory in brain cells. This is thought to be due to its antioxidant and anti-inflammatory properties.
- DIgestive. Saffron helps to balance digestive function, increase metabolism, and can encourage weight loss.
- Diabetes – Crocus sativus l. can reduce insulin sensitivity and increase glucose uptake. Higher doses of saffron have shown natural insulin secretion. This is great for blood sugar levels.
- Cardiovascular – Clinical trials have shown that saffron has a significant effect on cardiovascular health and lowers high blood pressure. Saffron can lower your blood pressure too much when combined with other blood pressure medications so be sure to consult your doctor before you supplement.
Health Information On Saffron As A Dietary Supplement
Consuming saffron in culinary dishes is a great way to receive the many health benefits of this wonderful spice. Saffron supplements are also sold in pill form, saffron extract, and tea. As with anything taken regularly, you should do your research. The amount in this rice dish is fine for anyone.
Saffron is generally safe to consume, but there are some potential side effects, such as nausea, vomiting, and diarrhea. It is also important to note that saffron can interact with certain medications, so it is important to talk to your doctor before taking it. Make sure to see a health professional if you suffer from any mental disorders such as bipolar, or are pregnant or breastfeeding.
If you are looking for a natural way to improve your health, saffron may be a good option. It is a powerful antioxidant, anti-inflammatory, and mood booster. It can also help improve sleep quality and brain health. However, it is important to talk to your doctor before taking saffron, as it can interact with certain medications.
Ingredients for Easy Saffron Rice Recipe And The Health Benefits
This delicious saffron rice dish is made from simple ingredients and comes together quickly.
- 2 tablespoons of butter
- 1 1/2 cups of white jasmine rice
- 2 1/4 cups of water/stock
- 1 small onion, finely diced
- 1 sprig of fresh ginger, peeled
- I clove of fresh garlic
- Salt and Pepper to taste
- 12-15 strands of saffron – bloomed
How To Bloom Saffron
To use saffron in cooking, it is best to bloom it first. Take your saffron threads and either grind them with a mortar and pestle, break them up with your fingers, or leave them whole. Next, add the saffron to a small dish with 2-3 tablespoons of water and let them sit until you are ready to use. The red strands will give a beautiful bright yellow color.
Notes:
– Different rice types are fine to use but you will need to adjust the cooking time.
– To keep the sodium content down, add salt to taste. You can always add more not less.
– Finely diced bell peppers would be a great addition
– Olive oil is a great substitute for butter.
– Add a bay leaf for an awesome flavor boost. Be sure to remove it before serving.
– Use water, chicken stock, vegetable stock, coconut milk, or a mix of these for the liquid.
Instructions On How To Make Easy Saffron Rice Recipe And The Health Benefits
Here is the easy and best way to cook saffron rice.
1. Bloom the saffron, finely dice the onion, and peel the ginger and garlic.
2. Over medium heat, melt the butter in a 3-quart saucepan and add diced onions. Saute for about 5 minutes.
3. To the onions, grate the ginger and the garlic. Add the salt and pepper. Stir around.
4. Add the saffron mixture and the washed rice, and stir for a minute.
5. Next, pour in the water. Stir and cover. Reduce the heat to low and simmer for 15 minutes.
6. Fluff with a fork and serve hot.
How To Store And Reheat Easy Saffron Rice Recipe And The Health Benefits
Store any leftover saffron rice in an airtight container for up to 4 days.
To reheat this easy saffron rice recipe:
- Microwave – place the desired amount in a microwave-safe dish and heat on 70% power in 30-second intervals.
- Oven – add rice to an oven-safe dish, add a teaspoon or two of water, cover, and reheat at 325 degrees for about 15-20 minutes.
- Stovetop – this method is the hardest. Best to use a double boiler and stir until hot.
What To Serve Easy Saffron Rice Recipe And The Health Benefits With
Saffron is an amazing spice that gives a unique flavor to numerous recipes. It is an essential nutrient to combat many health issues and it tastes delicious! Here are some great dishes that pair with saffron rice:
- Best baked chicken breasts
- Pulled pork tacos
- Baked pork chops
- Homemade meatballs
- Steak
- Artichokes
- Hummus
- Chili
- Indian lima bean curry
- Chicken and bean enchiladas
- Use saffron rice instead of orzo in these stuffed peppers
To Make Saffron Tea
- Take a pinch of saffron and put it in a mug.
- Add hot water or boiling water and steep for 5 minutes.
- Strain over a fine mesh strainer or cheesecloth.
Wrapping Up Easy Saffron Rice Recipe And The Health Benefits
This easy saffron rice recipe and the health benefits make a perfect and flavorful side dish. This is one of my favorite recipes to make with saffron, the combination of this luxurious spice with the fresh ginger and garlic gives this dish a savory and sweet taste. It’s a good idea to add salt at the end and taste as you go.
My dad always loved saffron rice, I have so many fun memories of eating delicious foods with him – this rice and fresh whole artichokes were my favorite. I hope you enjoy this dish as much as I do (and my daughter)!
Cheers,
Sarah
Recipe Card For Easy Saffron Rice Recipe And The Health Benefits
Easy Saffron Rice Recipe And The Health Benefits
Ingredients
- 2 tablespoons of butter
- 1 1/2 cups of white jasmine rice
- 2 1/4 cups of water/stock
- 1 small onion finely diced
- 1 sprig of fresh ginger peeled
- I clove of fresh garlic
- Salt and Pepper to taste
- 12-15 strands of saffron – bloomed
Instructions
- Bloom the saffron, finely dice the onion, and peel the ginger and garlic.
- Over medium heat, melt the butter in a 3-quart saucepan and add diced onions. Saute for about 5 minutes.
- To the onions, grate the ginger and the garlic. Add the salt and pepper. Stir around.
- Add the saffron mixture and the washed rice, stir for a minute.
- Next pour in the water. Stir and cover. Reduce the heat to low and simmer for 15 minutes.
- Fluff with a fork and serve hot.
I love yellow rice and this looks delicious!,