Low Fat Mujadara

Experience a healthier twist on a Middle Eastern classic with this Low Fat Mujadara recipe, a hearty and satisfying dish made with wholesome brown lentils and long-grain brown rice. Infused with warm, earthy spices like cumin, coriander, and cinnamon, this comforting dish is elevated with deeply caramelized onions that add a rich, sweet-savory flavor. Perfect for meal prep or a weeknight dinner, this recipe keeps things light by using minimal olive oil while delivering maximum taste. Garnished with fresh parsley and served with a squeeze of bright lemon, this protein-packed, vegan-friendly dish is as nutritious as it is delicious. Ready in just over an hour, it’s a one-pot meal that’s perfect for those craving something simple, healthy, and utterly satisfying.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 cup brown lentils
• 1 cup long-grain brown rice
• 3 pieces large onions
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground cinnamon
• 1 teaspoon salt
• 0.5 teaspoon freshly ground pepper
• 4 cups water
• 2 tablespoons fresh parsley
• 4 pieces lemon wedges

Directions

Step 1

Rinse the lentils in a fine mesh sieve under cold running water until the water runs clear. Set aside.

Step 2

In a medium saucepan, bring 4 cups of water to a boil. Add the rinsed lentils to the boiling water and cook for 15 minutes. Drain and set aside.

Step 3

While the lentils are cooking, slice the onions thinly.

Step 4

In a large deep skillet or pot, heat the olive oil over medium heat. Add the sliced onions and cook, stirring occasionally, until they are deep golden brown and caramelized, about 20 minutes. Reduce heat if onions are browning too quickly.

Step 5

Reserve about 1/4 of the caramelized onions for garnishing.

Step 6

To the remaining onions in the skillet, add the cumin, coriander, and cinnamon. Stir and cook for an additional minute until the spices are fragrant.

Step 7

Add the partially cooked lentils, brown rice, and salt to the skillet, stirring well to combine with the onions and spices.

Step 8

Pour 4 cups of water into the skillet. Bring the mixture to a boil, then reduce the heat to low, cover and simmer for 30-35 minutes, or until the rice and lentils are tender and the water is absorbed.

Step 9

Turn off the heat and let the mujadara sit covered for 5 minutes.

Step 10

Fluff the mujadara with a fork, adjusting salt and pepper to taste.

Step 11

Serve the mujadara topped with the reserved caramelized onions and a sprinkle of fresh parsley. Add lemon wedges on the side for extra flavor.

Nutrition Facts

Serving size	(1882.3g)

Amount per serving	% Daily Value*
Calories	907.3

Total Fat 32.2g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2430.9mg	0%
Total Carbohydrate 132.9g	0%
Dietary Fiber 29.7g	0%
Total Sugars 25.9g
Protein 28.6g	0%

Vitamin D 0IU	0%
Calcium 293.8mg	0%
Iron 10.6mg	0%
Potassium 1675.0mg	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: 31.0%

Protein: 12.2%

Carbs: 56.8%