Discover the perfect Mujadara recipe, a classic Middle Eastern dish featuring a hearty combination of lentils, rice, and sweet caramelized onions. This nutritious and flavorful meal is easy to prepare and packed with plant-based protein, making it a satisfying option for any meal. Follow our step-by-step guide to create this traditional favorite that’s both comforting and wholesome.

Ingredients:

- 1 cup green or brown lentils

- 1/2 cup basmati or long-grain rice

- 4 large onions, thinly sliced

- 3 tablespoons olive oil

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1/2 teaspoon ground turmeric

- 1/2 teaspoon ground cinnamon

- 4 cups water or vegetable broth

- Salt and black pepper to taste

- Optional: fresh parsley or yogurt for garnish

Instructions:

Cook the Lentils:

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

Prepare the Rice:

  - Rinse the rice under cold water until the water runs clear. In a separate pot, add 1 cup of water or vegetable broth and bring to a boil. Add rice, cover, and reduce heat to low. Simmer for about 15 minutes, or until rice is cooked and water is absorbed. Fluff with a fork and set aside.

Caramelize the Onions:

  - In a large skillet, heat olive oil over medium heat. Add sliced onions and a pinch of salt. Cook, stirring frequently, until onions are deeply browned and caramelized, about 15-20 minutes. Remove half of the onions and set aside for garnish.

Combine Ingredients:

  - Add cumin, coriander, turmeric, cinnamon, salt, and black pepper to the remaining onions in the skillet. Stir to combine and cook for 1-2 minutes to toast the spices.

  - Add the cooked lentils and rice to the skillet. Stir well to combine all ingredients and heat through. Adjust seasoning with salt and pepper if needed.

Serve:

  - Transfer Mujadara to a serving platter. Garnish with the reserved caramelized onions. Optional: Add fresh parsley or a dollop of yogurt for extra flavor.

Enjoy this hearty and flavorful Mujadara as a main dish or a side. It’s perfect for a comforting meal and makes great leftovers!

Nutritional Values

For the Lentil and Rice Ingredients:

Green or Brown Lentils (1 cup)

- Calories: 116

- Protein: 9g

- Fat: 0.4g

- Carbohydrates: 20g

- Fiber: 8g

Benefits:

- High in protein and fiber, aiding in digestion and maintaining satiety.

- Provides essential minerals such as iron, magnesium, and potassium.

Basmati or Long-Grain Rice (1/2 cup)

- Calories: 130

- Protein: 2.7g

- Fat: 0.3g

- Carbohydrates: 28g

- Fiber: 0.4g

Benefits:

- Provides a good source of carbohydrates for energy.

- Basmati rice is lower in glycemic index compared to other rice varieties, which may help in blood sugar management.

Onions (4 large, thinly sliced)

- Calories: 40

- Protein: 1.1g

- Fat: 0.1g

- Carbohydrates: 9.3g

- Fiber: 1.7g

Benefits:

- Rich in antioxidants and sulfur compounds that support immune health and have anti-inflammatory properties.

- Enhances the flavor of the dish with minimal calories.

Olive Oil (3 tablespoons)

- Calories: 884

- Protein: 0g

- Fat: 100g

- Carbohydrates: 0g

Benefits:

- High in monounsaturated fats, which are beneficial for heart health.

- Contains antioxidants and anti-inflammatory properties.

Ground Cumin (1 teaspoon)

- Calories: 375

- Protein: 17g

- Fat: 22g

- Carbohydrates: 44g

- Fiber: 11g

Benefits:

- Adds a warm, earthy flavor and has been linked to improved digestion and immune health.

- Contains antioxidants and may help with iron absorption.

Ground Coriander (1 teaspoon)

- Calories: 298

- Protein: 12g

- Fat: 17g

- Carbohydrates: 55g

- Fiber: 14g

Benefits:

- Adds a citrusy flavor and has antioxidant properties.

- May aid in digestion and help balance blood sugar levels.

Ground Turmeric (1/2 teaspoon)

- Calories: 312

- Protein: 9g

- Fat: 3.3g

- Carbohydrates: 67g

- Fiber: 22g

Benefits:

- Contains curcumin, known for its anti-inflammatory and antioxidant properties.

- Supports joint health and may aid in reducing inflammation.

Ground Cinnamon (1/2 teaspoon)

- Calories: 247

- Protein: 4g

- Fat: 1g

- Carbohydrates: 81g

- Fiber: 27g

Benefits:

- Adds a sweet and warming flavor and may help regulate blood sugar levels.

- Contains antioxidants and has anti-inflammatory effects.

Water or Vegetable Broth (4 cups)

- Calories: 10

- Protein: 0.5g

- Fat: 0g

- Carbohydrates: 1g

Benefits:

- Provides liquid for cooking and enhances the flavor of the dish.

- Vegetable broth adds nutrients and minerals to the dish.

Salt and Black Pepper (to taste)

- Calories: 0

- Protein: 0g

- Fat: 0g

- Carbohydrates: 0g

Nutritional Values (per 100g of black pepper):

- Calories: 255

- Protein: 10g

- Fat: 3.3g

- Carbohydrates: 64g

Benefits:

- Salt enhances flavor; use in moderation to manage sodium intake.

- Black pepper adds flavor and may aid digestion and nutrient absorption.

Optional Garnishes:

Fresh Parsley

- Provides vitamins A, C, and K, and adds a fresh flavor.

Yogurt

- Adds creaminess and a source of protein and probiotics.

This lentil and rice dish combines protein-rich lentils with rice, aromatic spices, and a base of onions and olive oil, creating a flavorful and nutritious meal.