Low Sodium Mujaddara
Discover the wholesome flavors of the Middle East with this *Low Sodium Mujaddara*, a nourishing and aromatic dish of lentils, rice, and caramelized onions. Perfect for a heart-healthy diet, this version eliminates added salt while embracing the rich warmth of spices like cumin, coriander, and allspice. The sweet, golden-hued caramelized onions add depth, while a touch of fresh parsley brightens each bite. Simple to prepare with pantry staples, this one-pot wonder is not only economical but also vegetarian and naturally gluten-free, making it an ideal choice for a variety of dietary preferences. Serve it as a hearty main or a satisfying side for a flavorful journey to the Levant.
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Recipe Information
Ingredients
- 1 cup Brown or green lentils
- 1 cup Long-grain white or brown rice
- 4 tablespoons Olive oil
- 2 Large onions, thinly sliced
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground allspice
- 0.5 teaspoon Freshly ground black pepper
- 0.25 cup Fresh parsley, chopped
- 4 cups Water
Instructions
Rinse the lentils under cold water and set aside.
In a medium pot, bring 2 cups of water to boil. Add the lentils, reduce heat to a simmer, and cook uncovered for about 15 minutes until they are tender but not fully cooked. Drain and set aside.
While the lentils are cooking, rinse the rice under cold water until the water runs clear, and set aside.
In a large skillet, heat 3 tablespoons of olive oil over medium heat. Add the sliced onions and a pinch of black pepper (avoid salt to keep it low sodium). Cook the onions, stirring occasionally, until they become deep golden brown and caramelized, about 15-20 minutes. If they start to stick, add a splash of water. Remove half of the onions and set aside for garnishing.
In the same skillet with the remaining onions, add the cumin, coriander, and allspice. Cook for about 1 minute, stirring constantly, until the spices are fragrant.
Add the partially cooked lentils, rice, and remaining 2 cups water to the skillet. If using brown rice, you might need to add an additional half cup of water. Stir to combine.
Cover the skillet, bring to a boil, then reduce heat to low and simmer for 20-25 minutes until the rice is tender and all the liquid is absorbed.
Turn off the heat and let the mujaddara sit, covered, for another 10 minutes to allow the flavors to meld.
Fluff the mujaddara with a fork, and transfer to a serving platter. Top with the reserved caramelized onions and freshly chopped parsley.
Drizzle with the remaining tablespoon of olive oil and serve warm.
Nutrition Facts
Calories |
1159 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.2 g | 76% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 87 mg | 4% | |
| Total Carbohydrate | 132.2 g | 48% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 18.4 g | ||
| Protein | 29.7 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 372 mg | 29% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 1922 mg | 41% | |
*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.
