Mediterranean Diet Mujaddara
Elevate your weeknight dinners with this Mediterranean Diet Mujaddara, a wholesome and flavorful one-pot dish that's as healthy as it is satisfying. This classic Middle Eastern recipe combines tender lentils, nutty long-grain rice, and deeply caramelized onions for a dish that's layered with earthy, smoky, and subtly sweet flavors. Infused with aromatic spices like cumin, allspice, and cinnamon, this nutritious recipe is not only packed with plant-based protein and fiber but also brimming with warming Mediterranean-inspired aromas. Finished with a sprinkle of fresh parsley and a squeeze of zesty lemon, Mujaddara is perfect as a hearty main dish or a side that complements any protein. With minimal prep time and simple ingredients, it's the perfect example of nutritious, comfort food at its finest. Try it today and enjoy a delicious, vegan-friendly recipe that's both satisfying and easy to prepare!
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Recipe Information
Ingredients
- 1 cup green or brown lentils
- 1 cup long-grain white or brown rice
- 4 cups water
- 0.25 cup extra virgin olive oil
- 2 large onions, thinly sliced
- 1 teaspoon ground cumin
- 0.5 teaspoon ground allspice
- 0.25 teaspoon ground cinnamon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
- 4 lemon wedges
Instructions
Rinse the lentils under cold water and drain them.
In a medium saucepan, add the lentils and 4 cups of water. Bring to a boil, then reduce the heat to low and simmer for 15 minutes.
After 15 minutes, add the rice to the lentils. Allow the mixture to simmer, covered, for an additional 15-20 minutes or until both the lentils and rice are tender and the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes to finish cooking through steam.
Meanwhile, heat the olive oil in a large skillet over medium heat. Add the sliced onions and cook, stirring frequently, until they are deeply caramelized, about 20-25 minutes.
Once the onions are caramelized, add the ground cumin, ground allspice, ground cinnamon, salt, and black pepper to the skillet with the onions. Stir to combine and cook for an additional 2 minutes to let the spices bloom.
Fluff the lentil and rice mixture with a fork and gently fold in the caramelized onions and spice mixture.
Transfer the mujaddara to a serving dish, sprinkle with chopped fresh parsley, and serve with lemon wedges on the side for squeezing over the top.
Nutrition Facts
Calories |
1136 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.9 g | 76% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2446 mg | 106% | |
| Total Carbohydrate | 133.4 g | 49% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 19.0 g | ||
| Protein | 29.4 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 370 mg | 28% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 1925 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.
