Discover the exquisite flavors of Israel with Mejadra, a traditional dish that combines tender lentils and fluffy rice, cooked to perfection with aromatic spices. Topped with a generous serving of crispy fried onions, this dish offers a delightful crunch with every bite. Perfect as a main course or a side dish, Israel Mejadra is sure to tantalize your taste buds and transport you to the vibrant streets of the Middle East.
Here's a recipe for Israel Mejadra:
Ingredients:
- 1 cup green or brown lentils, rinsed
- 1 cup basmati rice, rinsed
- 2 large onions, thinly sliced
- 4 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 teaspoon cinnamon
- 1/2 teaspoon turmeric
- Salt and pepper to taste
- Water or vegetable broth
- Fresh parsley or cilantro for garnish (optional)
Instructions:
1- In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the sliced onions and cook, stirring occasionally, until caramelized and crispy, about 20-30 minutes. Remove half of the onions and set aside for garnish
2- To the pot with the remaining onions, add the cumin, coriander, cinnamon, turmeric, salt, and pepper. Stir to combine and cook for another minute.
3- Add the lentils to the pot and cover with water or vegetable broth, about 2 inches above the lentils. Bring to a boil, then reduce heat and simmer, covered, for about 15-20 minutes, or until the lentils are tender but not mushy.
4- Add the rinsed rice to the pot and stir to combine. Add more water or broth if needed, so the liquid is about 1 inch above the rice and lentil mixture. Bring to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes, or until the rice is cooked and the liquid is absorbed.
5- While the rice and lentils are cooking, heat the remaining 2 tablespoons of olive oil in a skillet over medium heat. Add the reserved sliced onions and fry until crispy and golden brown, about 5-7 minutes. Remove from heat and set aside.
6- Once the rice and lentils are cooked, fluff the mixture with a fork. Serve hot, topped with the crispy fried onions and fresh parsley or cilantro, if desired. Enjoy your delicious Israel Mejadra!
Nutritional Values :
Here are the approximate nutritional values for the main ingredients in Israel Mejadra, per serving:
Green or Brown Lentils (1 cup, rinsed):
- Calories:230
- Fat:0.8 g
- Carbohydrates:40 g
- Protein:18 g
Benefits: High in protein and fiber; provides essential nutrients such as iron, folate, and magnesium.
Basmati Rice (1 cup, rinsed):
- Calories:200
- Fat:0.5 g
- Carbohydrates:45 g
- Protein:4 g
Benefits: Provides a source of carbohydrates for energy; has a lower glycemic index compared to some other rice types.
Large Onions (2, thinly sliced):
- Calories:70
- Fat:0 g
- Carbohydrates:16 g
- Protein:2 g
Benefits: Adds flavor; contains antioxidants and vitamins such as vitamin C and B vitamins.
Olive Oil (4 tablespoons):
- Calories:480
- Fat:56 g
- Carbohydrates: 0 g
- Protein: 0 g
Benefits: Provides healthy monounsaturated fats; contains antioxidants and supports heart health.
Cumin (1 teaspoon):
- Calories:8
- Fat:0.5 g
- Carbohydrates:1 g
- Protein:0.4 g
Benefits: Adds flavor; contains antioxidants and may aid digestion.
Coriander (1 teaspoon):
- Calories:5
- Fat:0.1 g
- Carbohydrates:1 g
- Protein:0.1 g
Benefits: Adds flavor; contains antioxidants and has digestive benefits.
Cinnamon (1/2 teaspoon):
- Calories:3
- Fat:0 g
- Carbohydrates:1 g
- Protein: 0.1 g
Benefits: Adds warmth and sweetness; contains antioxidants and may have anti-inflammatory properties.
Turmeric (1/2 teaspoon):
- Calories: 5
- Fat: 0.1 g
- Carbohydrates: 1 g
- Protein: 0.2 g
Benefits: Adds color and flavor; contains curcumin with anti-inflammatory properties.
Salt and Pepper (to taste):
- Calories: 0
- Fat: 0 g
- Carbohydrates: 0 g
- Protein: 0 g
Benefits: Enhance flavor; use salt in moderation to manage sodium intake. Pepper adds antioxidants.
Water or Vegetable Broth (for cooking):
- Calories: 0 (for water)
- Fat: 0 g
- Carbohydrates: 0 g
- Protein: 0 g
Benefits: Provides the liquid needed for cooking; vegetable broth adds flavor and may contain additional nutrients.
Fresh Parsley or Cilantro (for garnish, optional):
- Calories: 5 (for a small handful)
- Fat: 0 g
- Carbohydrates: 1 g
- Protein: 0.5 g
Benefits: Adds freshness and flavor; contains vitamins A, C, and K, and antioxidants.
The nutritional values are approximate and can vary based on factors such as cooking methods and specific brands of ingredients used.
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