Mediterranean Diet: Yogurt Rice With Flax Seed

Description

This comforting yogurt rice combines soft-cooked rice with creamy yogurt, milk, and water to create a smooth and refreshing dish. A flavorful seasoning of mustard seeds, flax seeds, cumin, ginger, fresh herbs, and optional green chili adds warmth and depth, making it a simple yet nourishing meal.

Photo credit: Manubahuguna

Level: Easy	Prep: 20 minutes	Yield: 1 serving
Total: 20 minutes	Inactive: hours|minutes	Serving Size:

Ingredients

• 1 cup soft-cooked rice
• 1 cup of yogurt
• 1/4 cup milk (optional)
• 1/4 cup water
• Seasoning:
• 1 tbsp: Cooking oil
• 1/2 tsp: Mustard seeds
• 1 tsp ground or whole flax seeds
• 1/2 tsp: Cumin
• 1 tsp: Finely chopped ginger
• A sprig of any fresh or dried herbs
• 1 green chili slit (optional)

Directions

1. In a bowl, mash the soft rice with a ladle.
2. Add salt, yogurt, milk, and water, and bring it to a smooth dropping consistency.
3. Heat oil in a pan, splutter the mustard seeds, flax seeds and add cumin. Lower the flame.
4. Add chopped ginger and green chili, remove from the heat, and add to the rice yogurt mixture.
5. Add fresh herbs and serve

Cook's Note

Grapes and pomegranates can be added to enhance the taste

 

Nutrition Facts

1 serving per recipe
Calories 219 per serving

Contents	% Daily Value
Total Fat 8.6g	11%
Saturated Fat 1g	5%
Trans Fat 0g
Cholesterol 9.2mg	3%
Sodium 324mg	14%
Total Carbohydrate 27mg	10%
Dietary Fiber 0.9g	3%
Total Sugars 3.3g
Incl. Added Sugars 0g	0%
Protein 8.2g
Vitamin D 0.6mcg	3%
Calcium 91.3mg	7%
Iron 1.4mg	8%
Potassium 89.4mg	2%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.