Soy-Free Mujaddara

Elevate your weeknight dinners with this aromatic and protein-packed Soy-Free Mujaddara, a comforting Middle Eastern classic that’s as simple as it is satisfying. Made with tender brown or green lentils, fluffy basmati rice, and an irresistible layer of sweet, golden caramelized onions, this dish is a celebration of hearty, wholesome ingredients. A touch of ground cumin adds a warm, earthy flavor, while a sprinkle of fresh parsley brings brightness to each bite. Perfect for those seeking a soy-free, vegetarian, or budget-friendly meal, this one-pot wonder is easy to make and loaded with nourishing plant-based proteins. Ready in just over an hour, this flavorful lentil and rice pilaf pairs beautifully with a crisp salad or yogurt-based side for a complete and satisfying meal.

Nutriscore Rating: 72/100

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 basmati rice
• 4 cups water
• 4 tablespoons olive oil
• 2 units large onions, thinly sliced
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 0.25 cup fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Rinse the lentils under cold water and place them in a medium saucepan. Add 2 cups of water and bring to a boil over medium-high heat. Reduce the heat to low, cover, and let simmer for about 15-20 minutes until the lentils are tender but not mushy. Drain and set aside.

Step 2

In another medium saucepan, rinse the rice under cold water until the water runs clear. Add the rice to the saucepan with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the rice is fully cooked. Remove from heat and let it sit covered for another 5 minutes, then fluff with a fork.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the thinly sliced onions and cook, stirring occasionally, for about 20-25 minutes, or until the onions are deeply caramelized and golden brown. Be patient as this step is crucial for flavor.

Step 4

Once the onions are caramelized, add the cooked lentils to the skillet. Stir in the cumin, salt, and black pepper, mixing everything well, and cook for a few more minutes to allow the flavors to meld together.

Step 5

Add the cooked rice to the lentil and onion mixture, and gently fold everything together until well combined.

Step 6

Taste and adjust seasoning with more salt and pepper if needed.

Step 7

Serve the Mujaddara warm, garnished with freshly chopped parsley if desired.

Nutrition Facts

Serving size	(1785.5g)

Amount per serving	% Daily Value*
Calories	1149.5

Total Fat 58.8g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 5.3g
Cholesterol 0mg	0%
Sodium 2446.3mg	0%
Total Carbohydrate 130.2g	0%
Dietary Fiber 24.3g	0%
Total Sugars 18.4g
Protein 29.4g	0%

Vitamin D 0IU	0%
Calcium 352.6mg	0%
Iron 15.8mg	0%
Potassium 1886.2mg	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: 45.3%

Protein: 10.1%

Carbs: 44.6%