Mujadara

Vegetarian
Gluten Free
Very Healthy
Health score
95%
Mujadara
45 min.
4
625kcal

Suggestions


Mujadara is a delightful and nutritious dish that beautifully combines the earthy flavors of lentils and rice, topped with caramelized onions that add a touch of sweetness and depth. This vegetarian and gluten-free recipe is not only incredibly healthy, boasting a remarkable health score of 95, but it also offers a satisfying meal that can be enjoyed for lunch or dinner. With a preparation time of just 45 minutes, Mujadara is perfect for busy weeknights or leisurely weekend meals.

Each serving is packed with 625 calories, making it a hearty option that will keep you feeling full and energized. The dish is rich in protein, healthy fats, and complex carbohydrates, ensuring a balanced meal that nourishes your body. Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding, allowing you to create a comforting dish that is sure to impress family and friends.

Serve Mujadara hot or at room temperature, and consider adding a dollop of plain yogurt or sour cream for a creamy contrast that elevates the dish even further. This recipe is not just a meal; it's a celebration of wholesome ingredients and flavors that come together to create a truly memorable dining experience. Dive into the world of Mujadara and discover why this dish has been cherished for generations!

Ingredients

  • 1.5 cups green lentils rinsed
  • 0.3 cup olive oil 
  • servings salt and pepper 
  • servings yogurt plain sour for serving
  • 1.3 cups rice long-grain white

Equipment

  • frying pan
  • sauce pan
  • pot

Directions

  1. Heat the olive oil in a very large nonstick skillet over low heat (if you only have smaller skillets, divide the oil and onions between two). When the oil shimmers, add the onions and cook, stirring frequently, until golden, 15 to 20 minutes. Season with salt and pepper to taste.
  2. Meanwhile, bring 4 1/2 cups water to a boil in a large saucepan or small stockpot and add the lentils. Simmer, uncovered, for 20 minutes, then add the rice and half the cooked onions. Season with salt and pepper to taste. Simmer, covered, over very low heat until the lentils and rice are tender, about 20 minutes more. You may need to add more water toward the end; check after 15 minutes.
  3. Remove from the heat and let rest, covered, for 5 minutes.
  4. While the rice and lentils are cooking, cook the onions remaining in the skillet over low heat, stirring often, until dark brown and nearly crisp, 15 to 20 minutes.
  5. Serve hot or at room temperature, with browned onions sprinkled on top.
  6. Add a dollop of the yogurt or sour cream if desired.
  7. Puree the entire thing with an additional splash of water. For finger food, skip the browned onion topping, which may be challenging to young eaters.
  8. From Parents Need to Eat Too: Nap-Friendly Cooking, One-Handed Meals, and Time-Saving Kitchen Tricks for New Parents by Debbie Koenig. Copyright © 2012 by Debbie Koenig. Published by William Morrow, an imprint of Harper
  9. Collins Publishers.

Nutrition Facts

Calories625kcal
Protein14.63%
Fat27.77%
Carbs57.6%

Properties

Glycemic Index
26.2
Glycemic Load
33.07
Inflammation Score
-7
Nutrition Score
26.504782588829%

Flavonoids

Catechin
0.25mg
Apigenin
0.02mg
Luteolin
0.02mg
Gallocatechin
0.1mg

Nutrients percent of daily need

Calories:624.91kcal
31.25%
Fat:19.18g
29.5%
Saturated Fat:2.72g
17.01%
Carbohydrates:89.53g
29.84%
Net Carbohydrates:66.81g
24.3%
Sugar:1.58g
1.75%
Cholesterol:0.13mg
0.04%
Sodium:201.82mg
8.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.73g
45.47%
Fiber:22.71g
90.85%
Folate:349.58µg
87.39%
Manganese:1.59mg
79.36%
Vitamin B1:0.67mg
44.62%
Phosphorus:392.15mg
39.22%
Iron:5.99mg
33.3%
Zinc:4.08mg
27.19%
Magnesium:102.42mg
25.6%
Copper:0.5mg
25.06%
Vitamin B6:0.48mg
24.2%
Potassium:755.85mg
21.6%
Vitamin B5:2.13mg
21.31%
Selenium:14.73µg
21.04%
Vitamin E:3.01mg
20.06%
Vitamin B3:2.8mg
14.01%
Vitamin K:14.5µg
13.81%
Vitamin B2:0.18mg
10.69%
Calcium:58.02mg
5.8%
Vitamin C:3.17mg
3.85%
Source:Epicurious