Heart-Healthy Mujadara
Discover the wholesome goodness of Heart-Healthy Mujadara, a nutritious twist on the classic Middle Eastern dish that’s as comforting as it is delicious. This vegan and gluten-free recipe combines fiber-rich brown lentils and nutty brown rice, simmered to perfection in aromatic low-sodium vegetable broth and a fragrant blend of cumin, coriander, and cinnamon. Topped with golden caramelized onions, fresh parsley, and a zesty splash of lemon juice, this one-pot wonder delivers bold flavors while being incredibly easy to prepare. Whether you’re looking for a satisfying plant-based entrée or a flavorful side dish, this hearty Mujadara is perfect for meal prep, packed with protein, and brimming with heart-healthy ingredients. Ready in under an hour, it’s a nourishing choice that’s sure to become a household favorite.
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Recipe Information
Ingredients
- 1 cup brown lentils
- 1 cup brown rice
- 3 tablespoons extra virgin olive oil
- 2 medium onions
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon black pepper
- 1 teaspoon salt
- 4 cups low-sodium vegetable broth
- 0.5 cup fresh parsley
- 2 tablespoons lemon juice
Instructions
Rinse the brown lentils and brown rice separately under cold water to remove any debris or excess starch.
In a large pot, heat 2 tablespoons of extra virgin olive oil over medium heat.
Slice the onions thinly and add them to the pot. Sauté for about 10 minutes until they are caramelized to a golden brown, stirring occasionally.
Set aside half of the caramelized onions for topping later.
Add the cumin, coriander, cinnamon, black pepper, and salt to the remaining onions in the pot and let them toast for about a minute, stirring constantly to release their aroma.
Add the rinsed brown rice to the pot and stir to coat in the onion spice mixture.
Pour in the low-sodium vegetable broth and increase the heat to bring it to a boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 20 minutes.
After 20 minutes, add the rinsed lentils to the pot, stir gently to combine, cover again, and continue to simmer for another 20 minutes, until the rice and lentils are tender and have absorbed the broth.
Once cooked, remove the pot from heat and let it sit, covered, for an additional 5 minutes to allow the flavors to blend.
Fluff the Mujadara with a fork and stir in the lemon juice for a fresh burst of flavor.
Serve warm, topped with the reserved caramelized onions and freshly chopped parsley.
Nutrition Facts
Calories |
992 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.1 g | 59% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2965 mg | 129% | |
| Total Carbohydrate | 124.9 g | 45% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 19.2 g | ||
| Protein | 26.7 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 234 mg | 18% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 2283 mg | 49% | |
*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.
