Discover how to make Mjaddara, a classic Middle Eastern dish combining lentils, rice, and beautifully caramelized onions. This hearty, nutritious recipe is simple to prepare and packed with flavor. Perfect as a main course or a satisfying side, Mjaddara is a great option for anyone seeking a wholesome meal. Follow our easy step-by-step guide to enjoy this traditional favorite at home.

Ingredients:

- 1 cup green or brown lentils

- 1/2 cup long-grain rice

- 2 large onions, thinly sliced

- 3 tablespoons olive oil

- 1 teaspoon ground cumin

- 1/2 teaspoon ground coriander

- 1/2 teaspoon ground allspice

- 4 cups water or vegetable broth

- Salt and black pepper to taste

Instructions:

Cook Lentils:

  - Rinse the lentils under cold water. In a medium pot, bring 2 cups of water to a boil. Add the lentils and reduce the heat to simmer. Cook for about 20 minutes, or until tender but not mushy. Drain and set aside.

Prepare Rice:

  - In a separate pot, bring 2 cups of water or vegetable broth to a boil. Add the rice, reduce the heat to low, cover, and cook for about 15 minutes, or until the rice is tender and the liquid is absorbed. Fluff with a fork and set aside.

Caramelize Onions:

  - Heat olive oil in a large skillet over medium heat. Add the sliced onions and cook, stirring occasionally, until they are deep golden brown and caramelized, about 15-20 minutes.

Combine Ingredients:

  - In the same pot or skillet, add the cooked lentils and rice. Stir in the caramelized onions, cumin, coriander, and allspice. Season with salt and pepper to taste.

Serve:

  - Heat the mixture gently over low heat until warmed through. Serve Mjaddara warm, garnished with extra caramelized onions if desired.

Enjoy this delicious and satisfying Mjaddara, a wonderful dish that’s both comforting and nutritious!

Nutritional Values:

Lentils (1 cup cooked):

  - Calories: 230

  - Protein: 18 grams

  - Carbohydrates: 40 grams

  - Fiber: 16 grams

  - Fat: 0.8 grams

Benefits:

  - High in protein: Provides a plant-based protein source, essential for muscle repair and growth.

  - Rich in fiber: Helps promote digestive health and maintain blood sugar levels.

  - Iron source: Supports healthy red blood cells and prevents anemia.

  - Low in fat: Suitable for heart health and weight management.

Rice (1/2 cup cooked):

  - Calories: 100

  - Protein: 2 grams

  - Carbohydrates: 22 grams

  - Fiber: 1 gram

  - Fat: 0.2 grams

Benefits:

  - Energy boosting: Provides quick energy due to its carbohydrate content.

  - Easy to digest: Gentle on the stomach and easy to digest, making it a good choice for sensitive digestive systems.

Onions (2 large):

  - Calories: 80

  - Protein: 2 grams

  - Carbohydrates: 19 grams

  - Fiber: 4 grams

  - Fat: 0.2 grams

Benefits:

  - Antioxidants: Contains compounds like quercetin with antioxidant and anti-inflammatory properties.

  - Heart health: May help lower cholesterol levels and reduce blood pressure.

  - Digestive health: Supports healthy digestion and has prebiotic effects.

Olive Oil (3 tablespoons):

  - Calories: 360

  - Protein: 0 grams

  - Carbohydrates: 0 grams

  - Fiber: 0 grams

  - Fat: 40 grams (mostly monounsaturated fats)

Benefits:

  - Heart health: Rich in monounsaturated fats, beneficial for heart health.

  - Anti-inflammatory: Contains antioxidants that reduce inflammation.

  - Skin health: Provides healthy fats that support skin hydration and elasticity.

Spices (Cumin, Coriander, Allspice):

Cumin (1 teaspoon):

   - Calories: 8

   - Protein: 0.4 grams

   - Carbohydrates: 1 gram

   - Fiber: 0.5 grams

   - Fat: 0.4 grams

Benefits:

   - Digestion: Aids in digestion and has carminative properties.

   - Antioxidants: Contains antioxidants that help protect cells from damage.

Coriander (1 teaspoon):

   - Calories: 5

   - Protein: 0.2 grams

   - Carbohydrates: 1 gram

   - Fiber: 0.6 grams

   - Fat: 0.1 grams

Benefits:

   - Anti-inflammatory: Reduces inflammation and aids in digestion.

   - Rich in vitamins: Contains vitamins like Vitamin C and Vitamin K.

Allspice (1/2 teaspoon):

   - Calories: 6

   - Protein: 0.1 grams

   - Carbohydrates: 1 gram

   - Fiber: 0.3 grams

   - Fat: 0.3 grams

Benefits:

   - Digestive aid: Helps with digestive issues and may have antimicrobial properties.

   - Antioxidants: Contains compounds that help fight oxidative stress.

These ingredients collectively offer a nutritious meal with a good balance of protein, fiber, and healthy fats, making Mjaddara a well-rounded and beneficial dish.