Heart-Healthy Mjadara
Savor the wholesome goodness of Heart-Healthy Mjadara, a nutritious twist on the traditional Middle Eastern comfort dish. This plant-based recipe combines protein-packed brown lentils and nutty long-grain brown rice, simmered to perfection in fragrant vegetable broth infused with ground cumin and coriander. A topping of golden caramelized onions and fresh parsley elevates the dish with a burst of flavor and texture, while heart-friendly extra virgin olive oil adds richness without compromising your health goals. Ready in under an hour, this one-pot wonder is not only easy to make but also perfect as a flavorful vegetarian main or a side dish. Packed with fiber and essential nutrients, Heart-Healthy Mjadara is a satisfying, nutrient-dense meal you can feel good about serving your family.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup brown lentils
- 1 cup long-grain brown rice
- 3 tablespoons extra virgin olive oil
- 2 sliced large onions
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup fresh parsley
Instructions
Rinse the brown lentils and long-grain brown rice under cold water. Set them aside.
In a large pot, heat 2 tablespoons of extra virgin olive oil over medium heat.
Add the sliced onions to the pot and cook, stirring occasionally, until they become caramelized and golden brown, about 15-20 minutes. Remove half of the onions and set them aside for garnishing.
Add the lentils to the pot with the remaining onions. Pour in the vegetable broth, bringing the mixture to a boil over high heat.
Reduce the heat to low, cover the pot, and let the lentils simmer for about 10 minutes.
Stir in the brown rice, ground cumin, and ground coriander into the pot. Season with salt and black pepper.
Cover the pot and simmer on low heat for 30-35 minutes, or until both the lentils and rice are tender and all the liquid has been absorbed. If needed, add more water or broth in small amounts if the mixture starts to dry out before it is fully cooked.
Turn off the heat and let the mjadara sit, covered, for another 5 minutes to allow the flavors to meld together.
Fluff the mjadara with a fork before transferring it to a serving dish.
Garnish the mjadara with the reserved caramelized onions and chopped fresh parsley. Drizzle with the remaining tablespoon of olive oil before serving.
Nutrition Facts
Calories |
1308 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.3 g | 70% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3466 mg | 151% | |
| Total Carbohydrate | 174.6 g | 63% | |
| Dietary Fiber | 37.5 g | 134% | |
| Total Sugars | 32.6 g | ||
| Protein | 44.1 g | 88% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 339 mg | 26% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 3270 mg | 70% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
