Mujaddara
Lentils and rice cooked together and crowned with deeply caramelized onions, with a crisp cucumber-tomato salad. Humble, vegan and very satisfying.
- Total time
- 60 min
- Servings
- 4
- Calories
- 500
- Protein
- 17 g
- Protein
- 17 g 13%
- Carbs
- 77 g 60%
- Fat
- 15 g 26%
- Vegetarian
- Vegan
- Pescatarian
- Dairy-free
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 4 tbspolive oil
- 3 largeonion, thinly sliced
- 200 glentils, brown or green, rinsed
- 150 gwhite rice, rinsed
- 2 tspcumin
- ½ tspcinnamon
- 900 mlwater
- 1 ¼ tspsalt
- 200 gcucumber, diced
- 200 gtomato, diced
- 2 tbsplemon juice
- 120 gGreek yogurt, to serve (optional)
Steps
- Heat 3 tbsp of the oil in a large pan over medium heat. Cook the onions with a pinch of salt for 25 to 30 minutes, stirring often, until deep brown. Set aside a third for the top.
- Meanwhile simmer the lentils in the water for 15 minutes until just tender but not soft.
- Add the rice, cumin, cinnamon and remaining salt to the lentils with the rest of the onions. Cover and cook over low heat for 15 to 18 minutes until the rice is tender and the water absorbed.
- Toss the cucumber and tomato with the lemon juice, the remaining oil and a pinch of salt.
- Top the mujaddara with the reserved onions and serve with the salad, and yogurt if you like.
What a serving gives you
High in Protein (34% DV), Dietary fiber (32% DV), Iron (34% DV), Phosphorus (20% DV), Zinc (23% DV), Copper (65% DV), Manganese (63% DV), Vitamin C (24% DV), Vitamin K (20% DV), Thiamin (B1) (62% DV), Niacin (B3) (21% DV), Pantothenic acid (B5) (≥35% DV), Vitamin B6 (31% DV), Folate (105% DV)
Low in cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 500 kcal | 91 kcal | |
| Protein | 17.2 g | 3.13 g | 34% |
| Carbohydrate | 77.2 g | 14 g | 28% |
| Dietary fiber | 8.91 g | 1.62 g | 32% |
| Total sugars | 8.2 g | 1.49 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥25.4 g | ≥4.62 g | |
| Water | 436 g | 79.3 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 14.8 g | 2.69 g | 19% |
| Saturated fat | 2.11 g | 0.384 g | 11% |
| Trans fat | ≥0 g | ≥0 g | |
| Monounsaturated fat | 10.2 g | 1.86 g | |
| Polyunsaturated fat | 1.86 g | 0.339 g | |
| Omega-3 ALA | ≥0.001 g | ≥0 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 87.7 mg | 16 mg | 7% |
| Iron | 6.19 mg | 1.13 mg | 34% |
| Magnesium | 62.9 mg | 11.4 mg | 15% |
| Phosphorus | 246 mg | 44.8 mg | 20% |
| Potassium | 766 mg | 139 mg | 16% |
| Sodium | 751 mg | 137 mg | 33% |
| Zinc | 2.5 mg | 0.456 mg | 23% |
| Copper | 0.588 mg | 0.107 mg | 65% |
| Manganese | 1.44 mg | 0.262 mg | 63% |
| Selenium | 6.5 mcg | 1.18 mcg | 12% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 25.2 mcg | 4.59 mcg | 3% |
| Vitamin C | 21.9 mg | 3.98 mg | 24% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 2.58 mg | 0.47 mg | 17% |
| Vitamin K | 23.4 mcg | 4.26 mcg | 20% |
| Thiamin (B1) | 0.745 mg | 0.136 mg | 62% |
| Riboflavin (B2) | 0.185 mg | 0.034 mg | 14% |
| Niacin (B3) | 3.41 mg | 0.621 mg | 21% |
| Pantothenic acid (B5) | ≥1.77 mg | ≥0.323 mg | ≥35% |
| Vitamin B6 | 0.535 mg | 0.097 mg | 31% |
| Folate | 419 mcg | 76.2 mcg | 105% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 64.3 mg | 11.7 mg | 12% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.163 g | ≥0.03 g | |
| Threonine | ≥0.584 g | ≥0.106 g | |
| Isoleucine | ≥0.684 g | ≥0.124 g | |
| Leucine | ≥1.17 g | ≥0.213 g | |
| Lysine | ≥1.03 g | ≥0.187 g | |
| Methionine | ≥0.177 g | ≥0.032 g | |
| Cystine | ≥0.227 g | ≥0.041 g | |
| Phenylalanine | ≥0.802 g | ≥0.146 g | |
| Tyrosine | ≥0.447 g | ≥0.081 g | |
| Valine | ≥0.819 g | ≥0.149 g | |
| Arginine | ≥1.32 g | ≥0.241 g | |
| Histidine | ≥0.438 g | ≥0.08 g | |
| Alanine | ≥0.719 g | ≥0.131 g | |
| Aspartic acid | ≥1.81 g | ≥0.329 g | |
| Glutamic acid | ≥3.04 g | ≥0.552 g | |
| Glycine | ≥0.673 g | ≥0.122 g | |
| Proline | ≥0.67 g | ≥0.122 g | |
| Serine | ≥0.756 g | ≥0.138 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |