Mediterranean Diet Mjadara
Delight in the wholesome flavors of the Mediterranean Diet Mjadara, a comforting one-pot dish featuring tender lentils, fluffy rice, and a harmonious blend of warm spices like cumin and coriander. This vegetarian recipe is elevated by crispy golden onions, adding a delectable crunch to the earthy base. Perfectly balanced and protein-rich, Mjadara is a true staple of Middle Eastern cuisine, embracing healthy fats from extra virgin olive oil and simple, nutrient-packed ingredients. Easy to prepare in under an hour, this dish serves as an ideal side or hearty main, garnished with fresh parsley for an extra burst of flavor. Whether you're adhering to the Mediterranean diet or simply exploring its vibrant recipes, Mjadara guarantees a satisfying and nutritious dining experience your taste buds will savor.
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Recipe Information
Ingredients
- 1 cup brown or green lentils
- 1 cup long-grain rice (or basmati rice)
- 4 tablespoons extra virgin olive oil
- 3 large onions
- 4 cups water
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1.5 teaspoons salt
- 0.5 teaspoon black pepper
- fresh parsley for garnish (optional)
Instructions
Rinse the lentils well under cold water to remove any debris. Rinse until the water runs clear.
In a medium pot, combine the lentils with 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for about 15 minutes until the lentils are partially cooked. Drain and set aside.
While the lentils are cooking, rinse the rice under cold water until the water runs clear and set aside.
Peel and thinly slice the onions. In a large frying pan, heat 2 tablespoons of olive oil over medium-high heat.
Add the sliced onions to the hot oil and sauté, stirring occasionally, until they become golden brown and crispy, about 15 minutes. Remove the onions from the pan and set aside.
In the same pan, add the remaining 2 tablespoons of olive oil.
Add the partially cooked lentils, rice, and the remaining 2 cups of water to the pan. Stir in the cumin, coriander, salt, and black pepper.
Bring the mixture to a gentle boil, then reduce the heat to low, cover the pan, and simmer for about 20-25 minutes or until the rice and lentils are fully cooked and the water is absorbed.
Once the cooking is complete, fluff the mjadara with a fork and allow it to rest for 5 minutes covered.
Serve the mjadara with the crispy onions sprinkled on top. Garnish with fresh parsley if desired. Enjoy!
Nutrition Facts
Calories |
1172 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.9 g | 76% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3600 mg | 157% | |
| Total Carbohydrate | 141.6 g | 51% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 24.3 g | ||
| Protein | 29.4 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 269 mg | 21% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 1612 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.
