Low Fat Mjadara
Dive into the wholesome flavors of the Middle East with this Low Fat Mjadara recipe—a healthy twist on the traditional lentil and rice dish. Featuring nutrient-packed brown lentils and long-grain brown rice, this recipe is naturally high in fiber and protein while keeping it light with just a touch of extra virgin olive oil. The earthy spices of cumin, coriander, and allspice infuse the dish with warmth, while caramelized onions add a subtly sweet depth to every bite. Garnished with fresh parsley, this vegan-friendly recipe is perfect as a flavorful side or a satisfying main dish. With just 15 minutes of prep time and straightforward cooking techniques, it’s an easy, nutritious option for weeknight dinners or meal prep. Keywords: low fat mjadara recipe, healthy lentil and rice dish, vegan Middle Eastern recipe, brown rice and lentils, caramelized onion rice.
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Recipe Information
Ingredients
- 1 cup brown lentils
- 1 cup long-grain brown rice
- 2 large onions
- 1 tablespoon extra virgin olive oil
- 1 teaspoon ground cumin
- 0.5 teaspoon ground coriander
- 0.5 teaspoon ground allspice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 cups water
- 0.25 cup fresh parsley
Instructions
Rinse the brown lentils under cold water and pick out any debris or shriveled lentils.
In a medium-sized pot, add the lentils and cover with 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat and let them simmer for about 20 minutes or until tender but not mushy.
While the lentils are cooking, rinse the brown rice under cold water until the water runs clear. Set aside.
Cut the onions in half and thinly slice them.
In a large skillet, heat the olive oil over medium heat. Add the sliced onions and cook, stirring occasionally, until soft and caramelized, about 15-20 minutes. Lower the heat if they start to brown too quickly.
Once the onions are caramelized, remove half and set aside for garnishing.
Add the ground cumin, ground coriander, ground allspice, salt, and black pepper to the skillet with the remaining onions. Stir well to combine and let cook for another minute until fragrant.
Add the rinsed rice to the skillet, stirring it through the spiced onions.
Drain the cooked lentils and add them to the skillet along with 2 cups of fresh water. Stir everything together gently.
Bring the mixture to a boil, then reduce it to a simmer. Cover the skillet with a tight-fitting lid and let it cook for about 25 minutes, or until the rice is fully cooked and has absorbed all the liquid.
Remove from heat and let sit, covered, for an additional 5 minutes. Fluff with a fork.
Transfer the Mjadara to a serving dish and garnish with the reserved caramelized onions and fresh parsley.
Serve warm as a hearty side dish or a light main dish.
Nutrition Facts
Calories |
725 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2420 mg | 105% | |
| Total Carbohydrate | 118.9 g | 43% | |
| Dietary Fiber | 26.8 g | 96% | |
| Total Sugars | 25.7 g | ||
| Protein | 26.7 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 235 mg | 18% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 1614 mg | 34% | |
*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.
