Low Fat Mjadara

Low Fat Mjadara is a nutritious and flavor-packed twist on the classic Middle Eastern comfort food, perfect for those seeking a lighter yet satisfying meal. This wholesome dish combines earthy brown lentils and nutty long-grain brown rice, simmered with aromatic spices like cumin, coriander, and allspice for a warm, spiced flavor profile. The key highlight is the generous topping of golden caramelized onions, adding natural sweetness and a hint of indulgence while keeping the recipe low in fat, thanks to just a tablespoon of extra virgin olive oil. Easy to prepare with minimal ingredients, this one-pot wonder is perfect as a protein-rich vegan main or a hearty side dish. Garnished with fresh parsley for a touch of freshness, Low Fat Mjadara is not only delicious but also packed with fiber and plant-based protein, making it an excellent choice for healthy eating. Ready in under an hour, it’s a perfect balance of flavor, simplicity, and nutrition.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown lentils
• 1 cup long-grain brown rice
• 2 large onions
• 1 tablespoon extra virgin olive oil
• 1 teaspoon ground cumin
• 0.5 teaspoon ground coriander
• 0.5 teaspoon ground allspice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 4 cups water
• 0.25 cup fresh parsley

Directions

Step 1

Rinse the brown lentils under cold water and pick out any debris or shriveled lentils.

Step 2

In a medium-sized pot, add the lentils and cover with 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat and let them simmer for about 20 minutes or until tender but not mushy.

Step 3

While the lentils are cooking, rinse the brown rice under cold water until the water runs clear. Set aside.

Step 4

Cut the onions in half and thinly slice them.

Step 5

In a large skillet, heat the olive oil over medium heat. Add the sliced onions and cook, stirring occasionally, until soft and caramelized, about 15-20 minutes. Lower the heat if they start to brown too quickly.

Step 6

Once the onions are caramelized, remove half and set aside for garnishing.

Step 7

Add the ground cumin, ground coriander, ground allspice, salt, and black pepper to the skillet with the remaining onions. Stir well to combine and let cook for another minute until fragrant.

Step 8

Add the rinsed rice to the skillet, stirring it through the spiced onions.

Step 9

Drain the cooked lentils and add them to the skillet along with 2 cups of fresh water. Stir everything together gently.

Step 10

Bring the mixture to a boil, then reduce it to a simmer. Cover the skillet with a tight-fitting lid and let it cook for about 25 minutes, or until the rice is fully cooked and has absorbed all the liquid.

Step 11

Remove from heat and let sit, covered, for an additional 5 minutes. Fluff with a fork.

Step 12

Transfer the Mjadara to a serving dish and garnish with the reserved caramelized onions and fresh parsley.

Step 13

Serve warm as a hearty side dish or a light main dish.

Nutrition Facts

Serving size	(1753.8g)

Amount per serving	% Daily Value*
Calories	725.0

Total Fat 17.8g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2420.4mg	0%
Total Carbohydrate 118.9g	0%
Dietary Fiber 26.8g	0%
Total Sugars 25.7g
Protein 26.7g	0%

Vitamin D 0IU	0%
Calcium 234.7mg	0%
Iron 11.0mg	0%
Potassium 1613.8mg	0%

*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.

Source of Calories

Fat: 21.6%

Protein: 14.4%

Carbs: 64.0%