Heart-Healthy Mujaddara
Elevate your weeknight dinners with Heart-Healthy Mujaddara, a wholesome spin on the classic Middle Eastern dish that combines brown lentils, nutty brown rice, and golden caramelized onions for a nourishing and flavorful meal. Packed with plant-based protein, rich fiber, and heart-friendly olive oil, this one-pot recipe is seasoned with aromatic spices like cumin and coriander, ensuring every bite is bursting with savory warmth. Finished with fresh parsley and tangy lemon wedges, this dish is both comforting and refreshingly vibrant. Perfect for meal prep or a satisfying vegetarian main, it’s ready in under an hour and makes a delicious addition to your healthy lifestyle.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Brown lentils
- 1 cup Brown rice
- 3 tablespoons Olive oil
- 3 large Yellow onions
- 2 cloves Garlic
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground black pepper
- 1.5 teaspoons Salt
- 4 cups Water
- 0.5 cup Fresh parsley
- 4 Lemon wedges
Instructions
Rinse the brown lentils thoroughly under cold running water and set aside.
Rinse the brown rice until the water runs clear, then drain and set aside.
In a large pot, heat 1 tablespoon of the olive oil over medium heat. Thinly slice the onions and add them to the pot. Cook the onions, stirring occasionally, until they are caramelized and a deep golden brown, about 20-25 minutes. Add a pinch of salt to help the onions release their moisture.
Remove half of the caramelized onions from the pot and set them aside for garnishing.
Add the minced garlic to the pot with the remaining onions and sauté for an additional 1-2 minutes until the garlic is fragrant.
Add the ground cumin, ground coriander, black pepper, and remaining teaspoon of salt to the pot and stir to combine.
Add the rinsed lentils and water to the pot. Bring to a boil over high heat, then reduce the heat to low and simmer, partially covered, for 10 minutes.
Stir in the brown rice and return the mixture to a boil. Once boiling, reduce the heat to low again, cover, and simmer for 30 minutes or until the lentils and rice are fully cooked and tender, and the water is absorbed.
Remove the pot from the heat and let it sit, covered, for 5 minutes. Fluff the Mujaddara with a fork.
Stir in the freshly chopped parsley and drizzle the remaining 2 tablespoons of olive oil over the top.
Serve warm, garnished with the reserved caramelized onions and lemon wedges on the side.
Nutrition Facts
Calories |
1047 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.2 g | 59% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3624 mg | 158% | |
| Total Carbohydrate | 135.3 g | 49% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 25.0 g | ||
| Protein | 29.5 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 308 mg | 24% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 1833 mg | 39% | |
*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.
