Low Fat Mujaddara
Discover a healthier twist on a beloved Middle Eastern classic with Low Fat Mujaddara, a hearty and flavorful dish packed with wholesome brown lentils and brown rice. Infused with aromatic spices like cumin and coriander, this budget-friendly recipe is elevated by caramelized onions and a fresh parsley garnish, delivering rich, earthy flavors without excess fat. Ready in under an hour, this dish is perfect for a nutritious weeknight dinner or a satisfying vegetarian side. With simple ingredients and minimal prep, it’s ideal for those seeking a delicious yet low-fat alternative to traditional Mujaddara.
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Recipe Information
Ingredients
- 1 cup brown lentils
- 1 cup brown rice
- 2 units large onions
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon black pepper
- 1 teaspoon salt
- 4 cups water
- 0.25 cup fresh parsley
Instructions
Rinse the brown lentils thoroughly under cold water. Set aside.
In a medium pot, bring 4 cups of water to a boil. Add the lentils and cook for about 15 minutes until they are halfway cooked.
While the lentils are cooking, rinse the brown rice under cold water. Set aside.
Peel and slice the onions thinly.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced onions and cook until they are golden brown and caramelized, stirring occasionally. This should take about 20 minutes.
Once the lentils are halfway cooked, add in the rinsed brown rice, ground cumin, ground coriander, black pepper, and salt to the pot with the lentils. Stir to combine.
Cover the pot, reduce the heat to low, and let it simmer for about 25-30 minutes until both the rice and lentils are cooked through and the water is absorbed.
Once cooked, fluff the rice and lentils with a fork and transfer them to a serving dish.
Top with the caramelized onions and garnish with freshly chopped parsley.
Serve the Low Fat Mujaddara warm as a standalone dish or as a side to your favorite meal.
Nutrition Facts
Calories |
714 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.0 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2429 mg | 106% | |
| Total Carbohydrate | 116.3 g | 42% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 18.5 g | ||
| Protein | 27.1 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 248 mg | 19% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 1468 mg | 31% | |
*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.
