Lebanese Meghli (Spiced Rice Pudding)

Contributed by Hoda and Mona Marachli

INSTRUCTIONS

1. Mix rice pudding with caraway and cinnamon.

2. Add mixture to water in big pan on low heat, stirring constantly with wooden spoon until done.

3. Pour mixture into small serving cups (1/2 full) and let cool.

4. Garnish with coconut, walnuts, pistachio and pine nuts.

INGREDIENTS

(30 servings)

4 cups rice pudding

8 cups sugar (or less if desired)

28 cups of water

1/4 cup of caraway (ground)

3 tablespoons cinnamon

2 cups walnut (chopped)

1 cup pine nuts

1 cup pistachio

2 cups shredded coconut

Nutritionist Comments

Contributor: Irene Lee

Nutritional Value & Potential Benefits

This sweet, spiced pudding is naturally gluten- and dairy-free.

  1. Rice flour - is the bulk of the recipe, providing a gluten-free abundance of carbohydrates that readily fuel one’s postpartum recovery and day-to-day functions.

  2. Caraway - Due to its high fiber content, caraway is used natural remedy for digestive issues, such as gas, bloating, and constipation. Its fiber content can also impact blood sugar control. Caraway is also high in antioxidants and micronutrients iron, magnesium, phosphorus, and zinc.

  3. Cinnamon - is high in antioxidants and has anti-inflammatory properties to protect one’s body. Cinnamon has also been studied to improve insulin sensitivity (which regulates one’s metabolism and has an anti-diabetic effect). It may also play a role in reducing risk of heart disease (2).

  4. Nuts - are not only chock full of energy to help a mother regain her strength, also have healthy fats that help reduce risk of heart disease (3, 4, 5).

  5. Coconut - is a great source of fiber, as well as vitamin B6, iron, potassium, magnesium, zinc, copper, manganese, and selenium (6).

Mindful Modifications:

  1. For personal preference or regulation of sugar intake, adjust the amount of sugar in accordance to your own needs.

  2. In case of tree nut allergies, omit nuts. These can be replaced by other seeds such as sunflower seeds or pumpkin seeds, which are also very nutritious.

Citations: 

  1. https://draxe.com/caraway-seeds/

  2. https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#section4

  3. https://www.healthline.com/nutrition/foods/walnuts#bottom-line

  4. https://draxe.com/pine-nut-nutrition/

  5. https://www.healthline.com/nutrition/9-benefits-of-pistachios#section10

  6. https://www.everydayhealth.com/diet-nutrition/diet/coconut-nutrition-facts-health-benefits-beauty-benefits-recipes/