Low Sodium Mjadara
Discover the wholesome flavors of *Low Sodium Mjadara*, a heart-healthy spin on the classic Middle Eastern lentil and rice dish. This recipe features tender brown lentils and nutty long-grain brown rice, perfectly complemented by caramelized onions and aromatic ground cumin and coriander for depth without excess salt. The rich, savory profile is achieved through slow-cooked onions and vibrant spices, making it an ideal choice for those seeking a low-sodium yet satisfying meal. Ready in under an hour, this vegan and gluten-free dish is topped with fresh parsley and reserved golden onions, offering both visual appeal and a burst of fresh flavor. Whether served as a main or paired with a salad or flatbread, Low Sodium Mjadara is a nutritious and flavorful addition to your weekly menu. Perfect for anyone embracing healthy, plant-based eating!
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Recipe Information
Ingredients
- 1 cup Brown lentils
- 1 cup Long-grain brown rice
- 2 Large onions
- 3 tablespoons Olive oil
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Black pepper
- 4 cups Water
- 0.25 cup Fresh parsley, for garnish
Instructions
Rinse the brown lentils under cold running water until the water runs clear. Drain well.
In a medium saucepan, add 4 cups of water and bring to a boil. Add the lentils and partially cover. Reduce heat to medium and simmer for about 15 minutes, or until the lentils are tender but not mushy. Drain and set aside.
While the lentils are cooking, peel and thinly slice the onions.
In a large skillet over medium heat, add 3 tablespoons of olive oil.
Add the sliced onions to the skillet and cook, stirring frequently. Let the onions caramelize slowly, adjusting the heat as needed to avoid burning. This should take about 20 minutes.
Once the onions are deeply golden and caramelized, remove a third of them to use as a garnish later.
To the remaining onions in the skillet, add the ground cumin, ground coriander, and black pepper. Stir for 1 minute until the spices are fragrant.
Add the rice to the skillet with the onions and spices. Stir to coat the rice thoroughly.
Add the pre-cooked lentils to the skillet and stir to combine everything evenly.
Pour in 2 cups of water, bring the mixture to a boil, then reduce the heat to low.
Cover the skillet and let it simmer for 20 minutes, or until the rice is cooked through and all the water is absorbed.
Remove the skillet from heat and let it sit, covered, for an additional 5 minutes to allow the flavors to meld.
Fluff the Mjadara with a fork and serve warm.
Garnish with the reserved caramelized onions and fresh parsley before serving.
Nutrition Facts
Calories |
984 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.1 g | 60% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 84 mg | 4% | |
| Total Carbohydrate | 120.1 g | 44% | |
| Dietary Fiber | 29.1 g | 104% | |
| Total Sugars | 19.5 g | ||
| Protein | 29.0 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 464 mg | 36% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 1592 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.
