Discover the classic flavors of Moujadara, a traditional Middle Eastern dish made with lentils, rice, and crispy fried onions. This hearty and nutritious recipe is often served with a side of creamy yogurt for added richness. Perfect for a comforting meal, Moujadara combines simple ingredients to create a delicious and satisfying dish that's easy to prepare and full of flavor. Learn how to make this beloved recipe step-by-step!

Ingredients:

- 1 cup green or brown lentils

- 1 cup basmati rice

- 2 large onions, thinly sliced

- 4 tablespoons olive oil

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1/2 teaspoon ground turmeric

- 1/2 teaspoon ground black pepper

- 1 teaspoon salt (or to taste)

- 3 cups water or vegetable broth

- 1 cup plain yogurt (for serving, optional)

- Fresh parsley or cilantro for garnish (optional)

Instructions:

Prepare the Lentils:

  - Rinse the lentils under cold water. In a medium pot, add the lentils and enough water to cover them by about 2 inches. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain and set aside.

Cook the Rice:

  - Rinse the rice under cold water until the water runs clear. In a separate pot, combine the rice with 1 1/2 cups of water or broth and a pinch of salt. Bring to a boil, then cover and reduce the heat to low. Cook for 15-18 minutes, or until the rice is tender and the water is absorbed. Fluff with a fork and set aside.

Fry the Onions:

  - Heat the olive oil in a large skillet over medium heat. Add the sliced onions and cook, stirring frequently, until they turn golden brown and crispy. This should take about 10-12 minutes. Remove the onions with a slotted spoon and drain them on paper towels.

Combine the Ingredients:

  - In a large bowl, mix the cooked lentils, rice, cumin, coriander, turmeric, black pepper, and salt. Adjust seasoning if needed.

Serve:

  - Transfer the lentil and rice mixture to a serving dish. Top with the crispy fried onions. Garnish with fresh parsley or cilantro if desired. Serve warm with a side of plain yogurt for a complete meal.

Enjoy your homemade Moujadara, a flavorful and satisfying dish that brings a taste of the Middle East to your table!

Nutritional Values :

Lentils:

- Calories: 230

- Protein: 18 grams

- Carbohydrates: 40 grams

- Fiber: 16 grams

- Fat: 0.8 grams

Benefits:

- High in Protein: Lentils are an excellent source of plant-based protein, supporting muscle growth and repair.

- Rich in Fiber: They promote digestive health and help maintain steady blood sugar levels.

- Nutrient-Rich: Lentils provide essential vitamins and minerals such as folate, iron, and magnesium.

Basmati Rice:

- Calories: 190

- Protein: 4 grams

- Carbohydrates: 42 grams

- Fiber: 1 gram

- Fat: 0.3 grams

Benefits:

- Low in Fat: Basmati rice is a low-fat grain, making it a good option for a balanced diet.

- Easily Digestible: It’s gentle on the stomach and suitable for those with digestive issues.

- Energy Source: The carbohydrates in basmati rice provide a quick source of energy.

Onions:

- Calories: 45

- Protein: 1 gram

- Carbohydrates: 11 grams

- Fiber: 2 grams

- Fat: 0 grams

Benefits:

- Antioxidants: Onions contain antioxidants like quercetin, which can help reduce inflammation and fight oxidative stress.

- Heart Health: They may contribute to heart health by helping lower cholesterol and blood pressure.

- Immune Support: Onions have compounds that support immune function and can help fight infections.

Olive Oil:

- Calories: 120

- Protein: 0 grams

- Carbohydrates: 0 grams

- Fiber: 0 grams

- Fat: 14 grams

Benefits:

- Healthy Fats: Olive oil is high in monounsaturated fats, which are beneficial for heart health.

- Anti-Inflammatory: It contains antioxidants that can help reduce inflammation and lower the risk of chronic diseases.

- Nutrient Absorption: Helps in the absorption of fat-soluble vitamins like A, D, E, and K.

Yogurt (optional for serving):

- Calories: 150

- Protein: 8 grams

- Carbohydrates: 12 grams

- Fiber: 0 grams

- Fat: 8 grams

Benefits:

- Probiotics: Yogurt contains beneficial bacteria that support gut health and improve digestion.

- Calcium: It’s a good source of calcium, which is essential for strong bones and teeth.

- Protein: Helps in muscle repair and growth, and provides a feeling of fullness.

Combining these ingredients in Moujadara results in a balanced and nutritious meal that is rich in protein, fiber, and essential nutrients, making it a great choice for a healthy diet.