Lebanese Lentils, Rice and Caramelized Onions (Mujadara)

Vegetarian
Gluten Free
Health score
29%
Lebanese Lentils, Rice and Caramelized Onions (Mujadara)
85 min.
6
401kcal

Suggestions

Ingredients

  • 0.8 cup rice 
  • 0.5 teaspoon cayenne pepper 
  • stick cinnamon (1-inch)
  • teaspoon cumin seeds 
  • cup green lentils rinsed for debris and (not lentils du Puy)
  • servings greek yogurt for serving, optional
  • 0.5 teaspoon ground cumin 
  • servings kosher salt 
  • tablespoon juice of lemon fresh
  • 0.5 cup olive oil extra-virgin
  • 0.5 teaspoon cracked peppercorns black
  • tablespoons pinenuts 
  • medium onions red thinly sliced

Equipment

  • frying pan
  • paper towels
  • sauce pan
  • spatula
  • slotted spoon

Directions

  1. Watch how to make this recipe.
  2. Throw the lentils into a medium saucepan. Fill with enough cold water to cover the lentils by about an inch. Bring it to a boil over medium-high heat, then turn down to a simmer and cook until the lentils are tender but not mushy, about 20 minutes.
  3. Drain and set aside.
  4. Meanwhile, as the lentils cook, grab a large skillet. Pop it over medium-high heat and add the oil. Allow the oil to warm for a minute, then drop in the cumin seeds and cracked peppercorns and cook, shaking the pan once in a while until the cumin seeds darken a touch, about 1 minute.
  5. Add the onions, sprinkle with a dash of salt and cook until they turn dark caramel brown, stirring often. This will take about 15 minutes. Splash the onions with a little water if they stick to the bottom of the pan. You'll know they're done both by their deep chestnut color and by the slight crispiness developing on some of the onions.
  6. Using a slotted spoon or spatula, remove about half of the onions to a paper towel-lined plate; these are for garnish later.
  7. Sprinkle in the ground cumin, cayenne and then add the cinnamon stick; saute about 1 minute.
  8. Add the rice and cook, stirring often (but gently so you don't break the rice!) until some rice grains start to brown. Quickly, add the cooked lentils, 3 cups of water and 1 1/2 teaspoons of salt; bring to a boil. Turn the heat down to low so that the pan is at a simmer, cover and cook 30 minutes. The water should be completely evaporated and rice should be tender. (If there's still too much water in the bottom, put the lid back on and cook for another 5 minutes.)
  9. Turn off the heat, keep the lid on, and allow the rice to steam undisturbed for about 5 minutes.
  10. Meanwhile, toast the pine nuts, if using, in a small skillet over medium-low heat, shaking often, about 5 minutes.
  11. Taste the rice for seasoning.
  12. Serve with the reserved caramelized onions, toasted pine nuts, if using, and a little squeeze of lemon juice. I also like to serve this with some dollops of Greek yogurt.

Nutrition Facts

Calories401kcal
Protein31.74%
Fat16.5%
Carbs51.76%

Properties

Glycemic Index
31.96
Glycemic Load
14.67
Inflammation Score
-7
Nutrition Score
22.812608677408%

Flavonoids

Catechin
0.11mg
Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
2.76mg
Kaempferol
0.36mg
Myricetin
0.02mg
Quercetin
11.17mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:400.94kcal
20.05%
Fat:7.33g
11.28%
Saturated Fat:1.01g
6.33%
Carbohydrates:51.76g
17.25%
Net Carbohydrates:40.13g
14.59%
Sugar:9.78g
10.86%
Cholesterol:10mg
3.33%
Sodium:272.25mg
11.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.75g
63.49%
Manganese:1.23mg
61.45%
Phosphorus:482.17mg
48.22%
Fiber:11.63g
46.51%
Folate:181.54µg
45.38%
Vitamin B2:0.67mg
39.28%
Selenium:26.33µg
37.61%
Calcium:272.26mg
27.23%
Vitamin B1:0.38mg
25.45%
Vitamin B12:1.4µg
23.33%
Zinc:3.2mg
21.3%
Potassium:736.73mg
21.05%
Magnesium:83.9mg
20.98%
Vitamin B6:0.42mg
20.86%
Iron:3.49mg
19.39%
Vitamin B5:1.67mg
16.7%
Copper:0.33mg
16.44%
Vitamin B3:1.89mg
9.44%
Vitamin C:6.66mg
8.07%
Vitamin E:1.13mg
7.53%
Vitamin K:6.75µg
6.43%
Vitamin A:102.12IU
2.04%