Low Sodium Mjadara

Discover the wholesome, heart-healthy flavors of Low Sodium Mjadara, a delightful spin on the classic Middle Eastern comfort food. This aromatic dish combines the earthy goodness of brown lentils and nutty long-grain brown rice, elevated by a fragrant blend of cumin, coriander, and caramelized onions. With no added salt, it’s a perfect option for anyone seeking a flavorful yet low-sodium meal. Slow-cooked to perfection, each bite offers a satisfying balance of soft, tender grains and the rich, sweet depth of golden onions. Garnished with fresh parsley and extra caramelized onions, this vibrant dish is as visually inviting as it is nourishing. Ideal as a filling vegetarian main or a hearty side, this one-pot wonder is easy to prepare, gluten-free, and bursting with bold, natural flavors your whole family will love.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown lentils
• 1 cup Long-grain brown rice
• 2 Large onions
• 3 tablespoons Olive oil
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Black pepper
• 4 cups Water
• 0.25 cup Fresh parsley, for garnish

Directions

Step 1

Rinse the brown lentils under cold running water until the water runs clear. Drain well.

Step 2

In a medium saucepan, add 4 cups of water and bring to a boil. Add the lentils and partially cover. Reduce heat to medium and simmer for about 15 minutes, or until the lentils are tender but not mushy. Drain and set aside.

Step 3

While the lentils are cooking, peel and thinly slice the onions.

Step 4

In a large skillet over medium heat, add 3 tablespoons of olive oil.

Step 5

Add the sliced onions to the skillet and cook, stirring frequently. Let the onions caramelize slowly, adjusting the heat as needed to avoid burning. This should take about 20 minutes.

Step 6

Once the onions are deeply golden and caramelized, remove a third of them to use as a garnish later.

Step 7

To the remaining onions in the skillet, add the ground cumin, ground coriander, and black pepper. Stir for 1 minute until the spices are fragrant.

Step 8

Add the rice to the skillet with the onions and spices. Stir to coat the rice thoroughly.

Step 9

Add the pre-cooked lentils to the skillet and stir to combine everything evenly.

Step 10

Pour in 2 cups of water, bring the mixture to a boil, then reduce the heat to low.

Step 11

Cover the skillet and let it simmer for 20 minutes, or until the rice is cooked through and all the water is absorbed.

Step 12

Remove the skillet from heat and let it sit, covered, for an additional 5 minutes to allow the flavors to meld.

Step 13

Fluff the Mjadara with a fork and serve warm.

Step 14

Garnish with the reserved caramelized onions and fresh parsley before serving.

Nutrition Facts

Serving size	(1758.7g)

Amount per serving	% Daily Value*
Calories	983.9

Total Fat 47.1g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 84.1mg	0%
Total Carbohydrate 120.1g	0%
Dietary Fiber 29.1g	0%
Total Sugars 19.5g
Protein 29.0g	0%

Vitamin D 0IU	0%
Calcium 463.9mg	0%
Iron 16.1mg	0%
Potassium 1592.5mg	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: 41.5%

Protein: 11.4%

Carbs: 47.1%