Whole Rice and Lentils (Majadara)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
36%
Whole Rice and Lentils (Majadara)
65 min.
8
241kcal

Suggestions


Welcome to a culinary journey that celebrates the wholesome goodness of plant-based ingredients! Today, we’re diving into the delicious world of Majadara, a traditional Middle Eastern dish that beautifully combines whole rice and lentils. This dish is not just a treat for the taste buds, it’s also a powerhouse of nutrition, making it an ideal choice for anyone looking to embrace a vegetarian, vegan, gluten-free, and dairy-free diet.

Majadara is known for its comforting flavors and satisfying texture, making it perfect for various occasions—from an antipasti platter to a hearty snack. It's a true testament to how simple ingredients can come together to create something truly extraordinary. With the warm notes of cinnamon and cumin, combined with the earthy tones of lentils and the nutty taste of brown rice, this dish is sure to tantalize your palate.

In less than 65 minutes, you can whip up a delightful meal that serves eight, making it great for family gatherings or meal prep for the week. Each serving is packed with flavor and boasts a well-balanced caloric profile, allowing you to enjoy a delicious dish without compromising your health goals. So, roll up your sleeves and let’s get started on making this comforting Majadara that will leave everyone wanting more!

Ingredients

  • cup brown rice 
  • cup green lentils 
  • teaspoon ginger root fresh chopped
  • cloves garlic chopped
  • 0.5 teaspoon ground cinnamon 
  • teaspoon ground cumin 
  • 0.5 teaspoon ground pepper black
  • 0.3 cup olive oil 
  • large onion chopped
  • teaspoon salt 
  • 2.5 cups water 

Equipment

  • pot

Directions

  1. Heat olive oil in a pot over medium heat; cook and stir onion and garlic until onion has softened, 5 to 7 minutes.
  2. Add ginger and stir until fragrant, 1 minute.
  3. Add brown rice and stir to coat rice with oil.
  4. Stir lentils, cumin, salt, black pepper, and cinnamon into rice mixture; cover with water.
  5. Place lid on pot and simmer over low heat until lentils are tender and rice has absorbed the water, about 45 minutes.

Nutrition Facts

Calories241kcal
Protein13.71%
Fat28.66%
Carbs57.63%

Properties

Glycemic Index
24.67
Glycemic Load
12.42
Inflammation Score
-5
Nutrition Score
12.65869580274%

Flavonoids

Catechin
0.08mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.94mg
Kaempferol
0.12mg
Myricetin
0.02mg
Quercetin
3.83mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:241.3kcal
12.07%
Fat:7.73g
11.89%
Saturated Fat:1.11g
6.95%
Carbohydrates:34.97g
11.66%
Net Carbohydrates:26.37g
9.59%
Sugar:1.31g
1.45%
Cholesterol:0mg
0%
Sodium:298.34mg
12.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.32g
16.64%
Manganese:1.3mg
64.93%
Fiber:8.6g
34.4%
Folate:123.39µg
30.85%
Vitamin B1:0.32mg
21.35%
Phosphorus:179.71mg
17.97%
Magnesium:67.46mg
16.86%
Vitamin B6:0.29mg
14.45%
Iron:2.53mg
14.03%
Zinc:1.7mg
11.31%
Copper:0.22mg
10.89%
Potassium:332.57mg
9.5%
Vitamin B5:0.9mg
9.01%
Vitamin B3:1.69mg
8.47%
Vitamin E:1.11mg
7.38%
Vitamin K:5.61µg
5.35%
Vitamin B2:0.07mg
4.02%
Vitamin C:2.83mg
3.43%
Calcium:34.27mg
3.43%
Selenium:2.27µg
3.24%
Source:Allrecipes