Mediterranean Yellow Rice (Vegan, quick & easy 30 min rice)

---

Table of contents:

---

Origin of Mediterranean Yellow Rice

Mediterranean yellow rice, also known as arroz amarillo in Spanish cuisine and sometimes just called saffron rice (although the original dish comes from Asia), has roots in both Mediterranean and Middle Eastern culinary traditions.

In the Med, it’s more of a regional dish as it’s not 100% clear which country it originated in, but it’s likely Spain, Italy, or Greece. They have a long history of rice cultivation and use in their cuisine and yellow rice could be an adaptation of traditional rice dishes, like paella from Spain or Greek pilafs.

Saffron, one of the key ingredients that gives the rice its distinctive yellow color and subtle flavor, has been cultivated for thousands of years in regions such as Persia (modern-day Iran), Spain, and India. Turmeric is also essential to yellow rice both for the vibrant yellow it coats the rice with and the subtle flavor.

Variations of Mediterranean Yellow Rice (Saffron Rice)

Over time, variations of saffron rice emerged in different cultures, incorporating local spices, herbs, and ingredients. For example, in Spanish cuisine, saffron rice is often flavored with garlic, onions, and sometimes bell peppers or tomatoes. In Middle Eastern cuisine, it may include spices like cinnamon, cardamom, and cloves.

The versatility and simplicity of saffron rice made it a popular side dish or base for many Mediterranean and Middle Eastern meals, accompanying a wide range of meat, seafood, and vegetable dishes. Today, Mediterranean yellow rice remains a staple in these cuisines and has also been embraced in international fusion cuisine, where it continues to evolve and adapt to new culinary influences.

---

How to Make Mediterranean Yellow Rice

Good news, Mediterranean yellow rice is very easy to make with just one pot on the stovetop and can be whipped up in under 30 minutes. It’s tasty, vibrant, and the perfect side dish for your favorite main. Yellow rice is also healthy and vegan-friendly and is a great source of carbs and iron. The quantities in our recipe below serves 4-6 people as a side dish or 2-3 as a main.

Here’s what you’ll need to make this recipe:

Ingredients

• 2 cups of long-grain white rice, rinsed and drained
• 4 cups of water
• 2 tablespoons of extra virgin olive oil
• 1/2 cup of onion diced
• 2 cloves of garlic minced
• 1 teaspoon of ground cumin
• 1 teaspoon of turmeric powder
• ½ teaspoon of oregano
• 2-3 tablespoons flax seeds (or your choice of nuts or seeds)
• 10 saffron strands
• A small handful of fresh parsley, chopped
• Salt and pepper to taste
• 2 Lemons

---

Equipment

• Large pot with lid (around 8-10 inches/20-25cm)
• Kitchen towel
• Kitchen knife and cutting board

---

Instructions

Step 1 – Infuse Saffron threads

• Add the juice from 1 lemon and the saffron threads to a small glass or jar. Give it a little swirl and set aside for 5 minutes. The saffron will infuse with the juice and release its color.

Step 2 – Saute onions, garlic, and spices

• Add the olive oil to a medium-sized pot on high heat. Once the oil is hot, add the diced onion.
• Saute the onions until golden (5 minutes). Add the garlic, herbs, and spices and mix well. Reduce heat to medium.

Step 3 – Add Rice and nuts/seeds

• Add the rice and mix well, continue to stir until the rice becomes coated in oil and spices and slightly translucent (2 minutes). 
• Add the water and the lemon juice with saffron and bring it to a simmer. Season to taste with salt (1 minute). 
• Once bubbling, give everything a good stir, reduce the heat to low, and cover the pot. 
• Simmer until the water is absorbed and the rice is tender (about 10-12 minutes). You should see no more bubbles on the surface. 

Step 4 – Steam rice, season, and serve

• Remove the pot from the heat and remove the lid. Mix in the nuts or seeds.
• Cover with a kitchen towel and allow to stand for 5 minutes. Fluff with a fork to separate the grains.
• Right before serving, give the rice a good squeeze of lemon juice, add some freshly chopped parsley, and season to taste with salt and pepper.

---

Cooking tips:

1. Use Quality Ingredients: Start with good quality long-grain rice like Italian Lungo rice or jasmine rice. Use fresh spices like turmeric, saffron, and paprika for an authentic Mediterranean flavor.
2. Toasting the Rice: Before adding water or broth, toast the rice in the olive oil and spices. This step adds depth of flavor to the dish. Just be careful not to burn it; you want a golden color.
3. Aromatics: Sauté onions, garlic, and bell peppers (if you want to add more veg and color) before adding the rice. This builds a flavorful base for your dish.
4. Turmeric and Saffron: Both turmeric and saffron are traditional spices used to give the rice its characteristic yellow hue. Turmeric is more affordable and easier to find, while saffron offers a more complex flavor. Combined, you get the best of both worlds.
5. Seasoning: Season the rice with salt and pepper to taste. You can also add other spices like cumin, coriander, or cinnamon for extra depth. Just consider what you’re pairing the rice with and whether the stronger spices will go well. 
6. Garnishes: Sprinkle chopped fresh parsley or cilantro over the cooked rice for a burst of freshness and color. You can also add toasted nuts like almonds or pine nuts for crunch.
7. Fluff your rice: Once the rice is cooked, let it sit covered with a kitchen towel for a few minutes off the heat. Then, fluff it with a fork to separate the grains and release excess steam.

---

---

Mediterranean Yellow Rice as a Main Meal

Yellow rice is easy to make into a main meal with just a few extra ingredients. Here are a few suggestions on how to stretch your Mediterranean yellow rice with a few simple ingredients. 

• Grilled chicken breast or thighs – Add a protein boost by bulking up this recipe with some grilled chicken breast or thighs.

• Chickpeas – A classic ingredient from the Mediterranean. Chickpeas will add an earthy dense flavor to your yellow rice recipe. Use store-bought canned chickpeas to save some time. Simply add them once the rice is cooked, mix, and serve. Chickpeas are super healthy, and loaded with plant-based protein, plus they’re cheap keeping this recipe budget-friendly. 

• Roasted pumpkin/squash – Roasted pumpkin and/or squash are a great way to add some color and flavor to your yellow rice recipe. Simply cube your pumpkin into 1-inch pieces, season with your choice of spices (sweet, hot, or smoky paprika work well, as does cumin), and roast for 35-45 minutes. 

• Tinned tuna – You can add a tin of tuna (or other tinned fish) to your yellow rice and you’ve got yourself a meal. Always try to purchase tuna or tinned fish with extra virgin olive oil for the healthiest option.

Rice Substitution

Brown rice or quinoa – For those looking for a healthier alternative to white rice, brown rice or quinoa are both good options. Sure the color may not be as vibrant, but there are plenty of health benefits associated with brown rice or quinoa that make it well worth considering. 

Typically, for every cup of brown rice, use 2 cups of water. Cooking time will also be slightly longer so allow a few extra minutes for the rice to properly cook and steam. Check the packaging for detailed instructions. 

Brown Rice/Water ratio = 1 cup rice/2 cups water

---

Nutrition Facts

Serving size: side servings
Servings: 6
Amount per serving
Calories	292
% Daily Value*
Total Fat 6g	8%
Saturated Fat 0.9g	5%
Cholesterol 0mg	0%
Sodium 7mg	0%
Total Carbohydrate 53.6g	20%
Dietary Fiber 2.4g	9%
Total Sugars 1g
Protein 5.4g
Vitamin D 0mcg	0%
Calcium 35mg	3%
Iron 4mg	23%
Potassium 163mg	3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

---

---