Low Fat Mujadara
Discover the comforting flavors of the Middle East with this Low Fat Mujadara, a wholesome twist on a classic dish. This recipe features a hearty combination of brown lentils and long-grain brown rice, elevated with caramelized onions and a fragrant blend of cumin, coriander, and cinnamon. With just 2 tablespoons of olive oil, it's a lighter, nutrient-packed version that doesn’t skimp on flavor. Ready in just over an hour, it's the perfect vegetarian and vegan-friendly meal, ideal for meal prep or a cozy weeknight dinner. Topped with golden onions, fresh parsley, and a squeeze of zesty lemon, this dish is as vibrant as it is satisfying. Whether you’re new to Middle Eastern cuisine or a seasoned fan, this low-fat mujadara is sure to become a favorite in your recipe rotation.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup brown lentils
- 1 cup long-grain brown rice
- 3 pieces large onions
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 1 teaspoon salt
- 0.5 teaspoon freshly ground pepper
- 4 cups water
- 2 tablespoons fresh parsley
- 4 pieces lemon wedges
Instructions
Rinse the lentils in a fine mesh sieve under cold running water until the water runs clear. Set aside.
In a medium saucepan, bring 4 cups of water to a boil. Add the rinsed lentils to the boiling water and cook for 15 minutes. Drain and set aside.
While the lentils are cooking, slice the onions thinly.
In a large deep skillet or pot, heat the olive oil over medium heat. Add the sliced onions and cook, stirring occasionally, until they are deep golden brown and caramelized, about 20 minutes. Reduce heat if onions are browning too quickly.
Reserve about 1/4 of the caramelized onions for garnishing.
To the remaining onions in the skillet, add the cumin, coriander, and cinnamon. Stir and cook for an additional minute until the spices are fragrant.
Add the partially cooked lentils, brown rice, and salt to the skillet, stirring well to combine with the onions and spices.
Pour 4 cups of water into the skillet. Bring the mixture to a boil, then reduce the heat to low, cover and simmer for 30-35 minutes, or until the rice and lentils are tender and the water is absorbed.
Turn off the heat and let the mujadara sit covered for 5 minutes.
Fluff the mujadara with a fork, adjusting salt and pepper to taste.
Serve the mujadara topped with the reserved caramelized onions and a sprinkle of fresh parsley. Add lemon wedges on the side for extra flavor.
Nutrition Facts
Calories |
907 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.2 g | 41% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2431 mg | 106% | |
| Total Carbohydrate | 132.9 g | 48% | |
| Dietary Fiber | 29.7 g | 106% | |
| Total Sugars | 25.9 g | ||
| Protein | 28.6 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 294 mg | 23% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 1675 mg | 36% | |
*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.
