Low Sodium Mujaddara

Savor the comforting flavors of the Middle East with this Low Sodium Mujaddara, a wholesome and aromatic dish featuring tender lentils, fluffy rice, and caramelized onions. Perfect for those seeking a heart-friendly meal, this recipe swaps heavy salts for fragrant spices like cumin, coriander, and allspice, creating a delicious depth of flavor without the sodium. The dish comes together with a satisfying balance of earthy lentils and subtly sweet, golden-brown onions, all topped off with fresh parsley for a burst of color and freshness. Ready in just over an hour, this plant-based delight is both easy to prepare and packed with nutrients, making it ideal as a vegetarian main course or a flavorful side. Serve it warm and watch it become a staple in your healthy cooking repertoire!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 cup Brown or green lentils
• 1 cup Long-grain white or brown rice
• 4 tablespoons Olive oil
• 2 Large onions, thinly sliced
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground allspice
• 0.5 teaspoon Freshly ground black pepper
• 0.25 cup Fresh parsley, chopped
• 4 cups Water

Directions

Step 1

Rinse the lentils under cold water and set aside.

Step 2

In a medium pot, bring 2 cups of water to boil. Add the lentils, reduce heat to a simmer, and cook uncovered for about 15 minutes until they are tender but not fully cooked. Drain and set aside.

Step 3

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

Step 4

In a large skillet, heat 3 tablespoons of olive oil over medium heat. Add the sliced onions and a pinch of black pepper (avoid salt to keep it low sodium). Cook the onions, stirring occasionally, until they become deep golden brown and caramelized, about 15-20 minutes. If they start to stick, add a splash of water. Remove half of the onions and set aside for garnishing.

Step 5

In the same skillet with the remaining onions, add the cumin, coriander, and allspice. Cook for about 1 minute, stirring constantly, until the spices are fragrant.

Step 6

Add the partially cooked lentils, rice, and remaining 2 cups water to the skillet. If using brown rice, you might need to add an additional half cup of water. Stir to combine.

Step 7

Cover the skillet, bring to a boil, then reduce heat to low and simmer for 20-25 minutes until the rice is tender and all the liquid is absorbed.

Step 8

Turn off the heat and let the mujaddara sit, covered, for another 10 minutes to allow the flavors to meld.

Step 9

Fluff the mujaddara with a fork, and transfer to a serving platter. Top with the reserved caramelized onions and freshly chopped parsley.

Step 10

Drizzle with the remaining tablespoon of olive oil and serve warm.

Nutrition Facts

Serving size	(1782.8g)

Amount per serving	% Daily Value*
Calories	1159.1

Total Fat 59.2g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat 5.3g
Cholesterol 0mg	0%
Sodium 86.9mg	0%
Total Carbohydrate 132.2g	0%
Dietary Fiber 25.5g	0%
Total Sugars 18.4g
Protein 29.7g	0%

Vitamin D 0IU	0%
Calcium 372.3mg	0%
Iron 13.8mg	0%
Potassium 1921.7mg	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: 45.1%

Protein: 10.1%

Carbs: 44.8%