What Is Mediterranean Rice?
What does “Mediterranean Rice” mean? – To clarify, the phrase “Mediterranean Rice” is actually too vague to refer to anything particular. Each Mediterranean country has its own distinctive cuisine. These do not merit to be classified under the umbrella word “Mediterranean,” in my opinion.
- For example, “Mediterranean Rice” might refer to any of the essentially distinct rice dishes eaten throughout the Mediterranean (e.g.
- Spanakroizo from Greece, Paella from Spain, or even an Italian Risotto).
- However, it is often used (especially in the United States) to mean to any sort of rice that has been combined with vegetables and herbs – a quite broad description.
I have pushed the ‘Mediterranean rice’ recipe concept down a very specific Greek-inspired road since I believe the flavors complement this incredible way of cooking rice very well. The garlic and lemon zest produce a fragrant butter infusion that imparts flavor to all of the rice. 
How is Mediterranean rice prepared?
This Mediterranean Rice is prepared with brown rice, vegetable broth, onion, garlic, spices, and toasted pine nuts. It is incredibly aromatic and flavorful, making it the ideal accompaniment to your favorite Mediterranean dish. Prep Time 5 minutes Duration: 35 minutes Rest Period Ten minutes Total Time 50 minutes Course Appetizer Cuisine Mediterranean Dishes 10 Calories 123 kcal 2 Tablespoons Extra Virgin Olive Oil 12 Yellow Onion, chopped finely 3 minced garlic cloves 1 cup long grain Brown Rice 2 ounces of Vegetable Stock 1 teaspoon Curcuma ¼ teaspoon Oregano ¼ teaspoon Cumin Black Pepper as desired 1/4 cup pine nuts that have been roasted In a medium skillet with olive oil, cook the onion for 2 minutes over medium heat.
- Add the garlic and continue cooking for one minute.
- Add rice, broth, and seasonings.
- Bring the liquid to a boil and then cover.
- Reduce heat and simmer for 35 to 40 minutes, or until the broth is completely absorbed.
- Remove from heat and allow rest for 10 minutes, covered.
- Remove the cover, fluff the rice with a fork, and fold in the pine nuts.
Toasting pine nuts is straightforward! Add them to a small, dry pan and sauté them over medium heat for two to three minutes, until golden brown. Stir them often to keep them from burning. Enjoy! 10 servings; 123 calories per serving Carbohydrates: 17 g Protein: 2 g Fat: 6 g 1 g of saturated fat 2 grams of polyunsaturated fat 3 grams of monounsaturated fat Sodium: 189 mg Potassium: 89 mg Fiber: 1 g Sugar: 1 g Vitamin A: 103 IU Vitamin C: 1 mg Calcium: 11 mg Iron: 1 mg
The focus of the Mediterranean diet is on whole grains, such as farro, millet, couscous, and brown rice. In general, you should limit your consumption of refined grains such as white pasta and white bread when following this diet plan.
What type of rice is consumed in Greece?
Nuhaki – Pronounced nee-HAH-kee, nuhaki is what is often known as long-grain white rice. In Greece, it is known as v and is frequently used for plain rice and pilafs. It expands as it cooks and does not tend to clump, making it difficult for unskilled chefs to spoil.
Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice ). Limit refined grains (like white rice and white bread).
Which foods are prohibited on the Mediterranean diet?
Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, and healthy fats and oils should be consumed. Avoid processed foods, sugar, carbonated beverages, grains, the majority of dairy products, legumes, artificial sweeteners, vegetable oils, margarine, and trans fats.
Both the physician Dioscorides of the first century AD and the physician Galenos (130 – 200 AD) were aware of and wrote about the health benefits of rice. Even today, rice soups and rice pudding are served as remedies for stomachaches and other common maladies by the Greeks.
The cultivation of rice in Greece. No one knows for sure when rice was initially planted in Greece, but it was undoubtedly farmed in small amounts as early as the 19th century, and it was regarded a delicacy until the 1960s. On poverty-stricken Blue Zone Ikaria, for instance, dolmades — stuffed, wrapped grape, cabbage, or collard leaves – were filled with dried maize, which was grown by the locals, rather than rice, which was prohibitively expensive.
Rice is the traditional grain used by Greek home chefs to fill their Christmas turkey, which is then adorned with chestnuts, pine nuts, raisins, and spices. And it’s no coincidence that rice is a staple on wedding tables throughout Greece. The term for wedding rice is gamopilafo (gamos is wedding, pilafi is pilaf).
- Rice pilafs for a typical Greek Sunday family supper are still pressed into molds and presented with ceremony by older Greek cooks.
- Not until after the 1950s did rice become an everyday meal in the Greek kitchen, on par with wheat.
- For this, the Greeks may credit the Marshall Plan and notably an American agronomic called Walter Packard, who taught farmers in the Sperchios River delta on the Greek mainland how to cultivate it, allowing them to boost their revenue.
On around 80,000 acres of land surrounding Thessaloniki and Serres, rice is still mostly farmed in the north. Domestically, Greeks utilize around half of the national production of 290,000 tons. In Greece, rice is planted in the spring on the Thessaloniki plains, which are crisscrossed by four rivers.
When the rice fields are flooded, the region transforms into one of the world’s most significant nature preserves and wetland habitats, home to numerous bird species. And the rice itself, both japonica (medium- and short-grain) and indica (long-grain) species, is extremely good due to the natural surroundings; Greek rice is infused with the minerals and wonderful salty of the sea.
And, probably most importantly, Greek rice is neither genetically engineered nor contaminated with arsenic, as is so much American rice (the result of so many years of intensive farming and pesticide use). Check out my rice recipes for information on how to prepare Greek rice in pilafs, stuffings, as a vehicle for vegetables (spinach-rice, tomato-rice, and more), soups, and desserts. 
Greeks consume a lot of rice?
According to my estimation, a family of 2.3 members (the typical home size in Greece) consuming 70–90 grams of rice every meal consumes rice 80–100 days per year. Most frequently as a condiment or ingredient, as indicated by the preceding responses.
US News & World Report has selected the Mediterranean Diet as the Best Overall Diet for the past five years in a row. It was also named as the best plant-based diet, heart-healthy diet, diabetes diet, healthy eating diet, and easiest diet to follow in 2022.
The Mediterranean Diet is widely recommended by health professionals and nutrition scientists due to its well-documented health benefits. It is renowned for its flavorful and fulfilling foods. With its emphasis on plant-based foods, it should come as no surprise that the Mediterranean Diet emphasizes whole grains.
Barley, buckwheat, bulgur, farro, freekeh, millet, oats, brown rice, rye, and spelt constitute the basis of the Mediterranean diet, which also includes breads, spaghetti, polenta, and porridges. This week marks the beginning of our annual Oldways Mediterranean Diet Challenge, and we invite you to join us for a month of eating in the Mediterranean manner.
- Consequently, What Is the Mediterranean Diet? The Mediterranean Diet reflects the typical eating habits of the nations around the Mediterranean Sea, such as Italy, Greece, Spain, Turkey, Israel, and Egypt.
- The biggest, base part of the Mediterranean Diet pyramid is comprised of whole grains and other plant-based meals.
Fish and seafood are ingested a few times each week, while little pieces of meat, dairy, and cheese are used daily to weekly as flavorings or garnishes. Moreover, there is more to being healthy and content than simply eating well. In order to adopt a vivacious Mediterranean way of life, one must spend more time outside, be more physically active, and enjoy excellent food with family and friends.
- What Health Benefits Does the Mediterranean Diet Offer? Decades of scientific studies suggest that the Mediterranean Diet offers a wide range of health benefits to individuals who adopt it.
- In reality, scientific data demonstrates that the Mediterranean Diet can assist you: Reduce your chance of developing heart disease.
Reduce your risk of hypertension. Reduce your likelihood of type 2 diabetes Combat specific tumors and chronic illnesses Attain your weight reduction and weight control objectives Resist depression decrease asthma Protect against Parkinson’s disease 
Whole Grains with a Mediterranean Flavor From bulgur and barley to farro and freekeh, the Mediterranean Diet is loaded with scrumptious whole grain alternatives. It is incredibly simple to include the flavor and texture of whole grains into every meal you consume.
Here are some of our favorite Mediterranean-inspired whole grain dishes: Breakfast: Sprinkle granola on your yogurt and top your porridge with fruit and nuts. Try Apple Peanut Butter Overnight Oatmeal Include some cooked farro or sorghum in your next vegetable omelet or egg scramble. Spread nut butter on a whole grain tortilla, pita pocket, or slice of bread, then top it with sliced avocado or ricotta and fresh fruit.
Breakfast Tortillas with Edamame, Sweet Peas, and Eggs Breakfast Tortillas with Edamame, Sweet Peas, and Eggs Lunch: 
Add bulgur or quinoa to your salad Salmon or chicken can be added to a homemade salad of whole wheat pasta, vegetables, and herbs. Consider Whole Grain Rotini with Zucchini & Parmesan. Make a hummus sandwich with pita bread made from whole wheat and grilled veggies. 
Make pita pizzas in a Mediterranean style and top them with your favorite vegetables. Prepare whole-grain pasta and combine it with sautéed or roasted vegetables. Try Pasta with Beet Green Pesto, Zucchini, and Chickpeas. Instead of offering plain rice or potatoes as a side dish, prepare a grain-and-vegetable salad.
Try Freekeh Salad with Mint and Lemon or Farro Couscous with Brussels Sprouts and Cranberries. Enjoy whole grain crackers or bread, hummus, tabbouleh, olives, dried fruit, and sliced vegetables on a meze platter. If you want to fully commit to the Mediterranean Diet Challenge, check out our Make Every Day Mediterranean menu-plan book and join the Oldways’ Mediterranean Diet Facebook page to interact with other community members and receive additional support.
(Caroline)
How does a dish become Mediterranean?
Primarily, Mediterranean cuisine consists of plant-based foods and minimally processed staples, with herbs and spices serving as vital elements. Typically, there include many fruits, vegetables, beans, grains, olive oil, and fragrant herbs. Moderate consumption of dairy, eggs, and alcohol, as well as fish and very little meat.