Low Sodium Mujadara
Elevate your weeknight meals with this nutritious and flavorful Low Sodium Mujadara—a wholesome twist on the classic Middle Eastern dish! Made with hearty brown rice, protein-packed lentils, and perfectly caramelized onions, this recipe bursts with earthy spices like cumin and coriander, complemented by the zing of fresh parsley and lemon juice. Crafted without added salt, it's ideal for anyone seeking a heart-healthy, low-sodium option without sacrificing taste. Easy to prepare, this one-pot delight is perfect as a satisfying vegetarian main or versatile side dish. Whether served warm or at room temperature, Low Sodium Mujadara is a vibrant combination of texture and taste that’s sure to impress!
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Recipe Information
Ingredients
- 1 cup Brown or green lentils
- 3 cups Water
- 1 cup Brown rice
- 2 tablespoons Olive oil
- 2 sliced Large onions
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 3 Garlic cloves, minced
- 0.5 teaspoon Black pepper
- 0.5 cup Fresh flat-leaf parsley, chopped
- 2 tablespoons Lemon juice
Instructions
Rinse the lentils under cold water until the water runs clear. Place them in a medium-sized pot with 3 cups of water. Bring to a boil over medium-high heat.
Reduce the heat to low, cover the pot, and simmer the lentils for about 20 minutes until they are tender but not falling apart. Drain any excess water and set aside.
Meanwhile, rinse the brown rice in cold water until clear. In another pot, add the rice and 2 cups of water. Bring to a boil, then reduce the heat, cover, and simmer for 40 minutes or until the rice is fully cooked and water absorbed.
In a large skillet, heat olive oil over medium heat. Add the sliced onions and cook, stirring occasionally, until they become deep golden-brown and caramelized, about 20 minutes.
Add minced garlic to the skillet and sauté for an additional minute until fragrant.
Stir in the ground cumin, coriander, and black pepper, cooking for another minute to combine the flavors.
In a large mixing bowl, combine the cooked lentils, rice, and half of the caramelized onions. Mix well to incorporate the ingredients evenly.
Add the freshly chopped parsley and lemon juice to the mixture, stirring gently until well combined.
Transfer the mujadara to a serving dish and top with the remaining caramelized onions.
Serve warm as a main dish or side, garnished with additional parsley or lemon wedges if desired.
Nutrition Facts
Calories |
891 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 97 mg | 4% | |
| Total Carbohydrate | 127.0 g | 46% | |
| Dietary Fiber | 28.9 g | 103% | |
| Total Sugars | 19.9 g | ||
| Protein | 30.6 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 403 mg | 31% | |
| Iron | 15.2 mg | 84% | |
| Potassium | 2132 mg | 45% | |
*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.
