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Herbs & Spices
Healthy Saffron Recipes
Healthy Saffron Recipes
Find healthy, delicious saffron recipes, from the food and nutrition experts at EatingWell.
Afghan Spiced Tea (Kahwah)
Afghans sip this spiced tea throughout the day.
Persian-Style Butternut Squash Soup
Swap out your basic butternut squash soup for this fragrant version that includes sweet potato and a medley of spices like cinnamon, cumin, coriander and saffron. A drizzle of maple syrup and a few drops of orange water brighten the flavors, while a sprinkle of sumac adds a pop of color and a tangy edge. This healthy butternut squash soup would be a wonderful starter for your Thanksgiving meal.
Carrot Cake with Orange-Saffron Cream
Homemade carrot cake is always a treat. In this recipe, a topping made of whipped mascarpone cream flavored with orange, saffron and white chocolate elevates the super-moist carrot cake. To make the cake healthier, we've used half whole-wheat flour instead of all white flour--you won't notice the difference in this delicious cake.
Lemon Chicken & Rice
This easy Persian-inspired chicken and rice dish has a beautiful golden color and a wonderful fragrance. If you have saffron in the cupboard, do add that optional pinch; just a little will enhance the flavor and aroma of the dish.
Sweet Potato Tartlets with Cardamom-Saffron Yogurt
Saffron can be a pricy spice to use, but its delicate flavor can't be replicated and its carotenoids are credited with cancer-fighting powers. In this healthy tart recipe, saffron gives the topping a beautiful golden hue.
Cashew Butter Chicken Masala
Butter or even heavy cream usually gives butter chicken its rich, satisfying quality. In this healthy version of a butter chicken recipe, cashew butter creates an equally luxurious texture. Chickpea flour thickens the sauce, but is optional if you don't have it on hand. For weeknight speed, marinate the chicken ahead of time and you can have this dish on the table in about 30 minutes. Serve with steamed spinach and basmati rice.
Mussels with Saffron Cream Sauce
Saffron, tomato and a touch of cream yields a flavorful sauce for these simple steamed mussels. Soak up the sauce with plenty of crusty whole-grain baguette.
A Gilding of Shrimp & Saffron Rice
Golden saffron and a bounty of herbs and summer vegetables make this a beautiful and fresh-tasting dish. Don't overseason; let the flavors sing.
Mussels with Saffron & Leeks
Mussels are an excellent fast, healthy dinner. Look for them on ice in mesh bags at your fish counter; the individual mollusks should be mostly closed, or they should close when tapped. The only other thing you need with this aromatic dinner? A couple of crunchy rolls that just might happen to fall into the sauce.
Smoked mussels replace the pork sausages of a traditional paella, adding depth of flavor without the fat.
Honey-Harissa Pork Tenderloin with Saffron Freekeh & Zucchini
In this 30-minute healthy dinner recipe, whole-grain freekeh cooks unattended while you finish the rest of the meal. Using baby vegetables cuts down on prep time because they can be cooked whole. Look for them near prepared and/or specialty vegetables. If you can't find them, use 4 cups sliced small zucchini or summer squash instead (1/2-inch-thick slices).
Rhubarb, Ginger & Saffron Baked Chicken
This easy baked chicken recipe is perfect for entertaining because you can mix most of the ingredients together ahead of time. While the chicken is baking, you can throw together a salad and make couscous or rice to sop up the delicious sauce from the chicken. Red onion is key here, as it helps the rhubarb retain its pink color even when baked.
Slow-Cooker Spanish Chickpea Soup
This easy soup recipe is inspired by cocido, the hearty stew of assorted meats, chickpeas and vegetables considered a national dish of Spain. Each region, family and restaurant has its own variation, but this slow-cooker soup has enough meat to satisfy the carnivores and enough vegetables to make it healthy. Ask for a 4-ounce slab of Serrano ham or prosciutto at your deli counter instead of buying slices. If you don't have a 6-quart (or larger) slow cooker, opt for the stovetop variation instead.
Iberian-Style Sausage & Chicken Ragu
This hearty sausage and chicken ragù was inspired by a fabulous stew Bruce Aidells enjoyed when he was traveling in Spain. Serve it over a heartier pasta, such as whole-wheat penne, or gnocchi. Garnish with grated sheep's-milk cheese, such as Manchego.
Quick Paella with Shrimp & Mussels
Our quick take on paella is studded with mussels and shrimp. Traditional paella made with short-grain rice takes a while to cook and can be a bit tricky. Instant brown rice is a great shortcut--what it lacks in authenticity it more than makes up for in convenience. Make sure you seek out saffron, which gives the dish its distinctive yellow color and signature flavor. Serve with: Spinach salad.
Ras el Hanout
Ras el hanout is a special blend of spices used to flavor many North African and Middle Eastern dishes. The combination varies depending on who prepares it, but most blends contain cinnamon, ginger, black pepper and nutmeg. The saffron in this blend imparts a lovely yellow color. Make a large batch and keep it on hand--it's so delicious you'll want to use it as a rub for fish or meat, try it in vegetable stews or add it to roasted vegetables.
Fish Couscous with Onion T'faya
T'fayas, special-occasion dishes served all along Morocco's Atlantic coast, are known for their thick, sweet and heavily spiced sauces. This one gets a pleasant layer of sweetness from raisins and a touch of sugar, which marries perfectly with halibut.
Basmati Rice & Curry Casserole (Chana aur Sarson ka Saag Biryani)
Biryanis are rice-based casseroles that combine a saucy meat, vegetable or legume curry with basmati rice, whole spices, nuts and raisins. This particular dish is a nutritional powerhouse, thanks to the mustard greens and chickpeas. Look for the specialty spices--cardamom pods, saffron and garam masala--in the spice section of well-stocked supermarkets or online at penzeys.com.
Scallops in Saffron-Tarragon Broth
Tomatoes, tarragon and white wine make a fragrant broth for the scallops in this vibrantly colored easy one-pot stew. Make it a meal: Serve with a simple green salad and sop up the leftover broth with toasted whole-grain baguette.
Paella started as an outdoor dish. Grilling seafood, zesty sausage and vegetables before combining them with saffron-scented rice replicates that traditional character. Note that perfectly done paella rice will be dry and the slightest bit toothsome: it's not creamy or overly moist.