Low Fat Mujaddara
Discover a healthier twist on a classic Middle Eastern comfort food with this Low Fat Mujaddara recipe! Packed with hearty brown lentils, nutty brown rice, and sweet caramelized onions, this dish is both nutritious and satisfying. The use of warming spices like cumin and coriander adds layers of earthy flavor, while a modest amount of olive oil keeps it light and wholesome. Plus, it’s finished with a fresh parsley garnish for a burst of color and bright flavor. Ready in under an hour, this easy, low-fat recipe makes a perfect vegan main course or a flavorful side dish. Serve it warm and savor the comforting simplicity of healthy home-cooked goodness.
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Ingredients
- 1 cup brown lentils
- 1 cup brown rice
- 2 units large onions
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon black pepper
- 1 teaspoon salt
- 4 cups water
- 0.25 cup fresh parsley
Directions
Step 1
Rinse the brown lentils thoroughly under cold water. Set aside.
Step 2
In a medium pot, bring 4 cups of water to a boil. Add the lentils and cook for about 15 minutes until they are halfway cooked.
Step 3
While the lentils are cooking, rinse the brown rice under cold water. Set aside.
Step 4
Peel and slice the onions thinly.
Step 5
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced onions and cook until they are golden brown and caramelized, stirring occasionally. This should take about 20 minutes.
Step 6
Once the lentils are halfway cooked, add in the rinsed brown rice, ground cumin, ground coriander, black pepper, and salt to the pot with the lentils. Stir to combine.
Step 7
Cover the pot, reduce the heat to low, and let it simmer for about 25-30 minutes until both the rice and lentils are cooked through and the water is absorbed.
Step 8
Once cooked, fluff the rice and lentils with a fork and transfer them to a serving dish.
Step 9
Top with the caramelized onions and garnish with freshly chopped parsley.
Step 10
Serve the Low Fat Mujaddara warm as a standalone dish or as a side to your favorite meal.
Nutrition Facts
| Serving size | (1692.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 714.2 |
| Total Fat 18.0g | 0% |
| Saturated Fat 2.9g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 0mg | 0% |
| Sodium 2428.9mg | 0% |
| Total Carbohydrate 116.3g | 0% |
| Dietary Fiber 26.0g | 0% |
| Total Sugars 18.5g | |
| Protein 27.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 247.7mg | 0% |
| Iron 10.8mg | 0% |
| Potassium 1467.9mg | 0% |
Source of Calories