Sugar-Free Mjadara

Indulge in the comforting flavors of Sugar-Free Mjadara, a wholesome twist on the classic Middle Eastern dish that's both hearty and healthy. This nutrient-packed recipe combines tender brown lentils, fragrant basmati rice, and warm spices like cumin, coriander, and cinnamon for a truly aromatic experience. What sets this dish apart is the golden caramelized onions, cooked to perfection in extra virgin olive oil, which lend a natural sweetness without the need for sugar. Simple yet satisfying, Mjadara is a one-pot wonder that’s naturally gluten-free, vegan, and high in protein, making it ideal for weeknight meals or meal prep. Serve it piping hot, topped with a generous helping of caramelized onions, and enjoy a comforting, family-friendly dish that’s steeped in tradition yet perfect for modern tastes.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown lentils
• 1 cup basmati rice
• 4 cups water
• 3 tablespoons extra virgin olive oil
• 2 large onions
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1.5 teaspoons salt
• 0.5 teaspoon black pepper
• 1 cinnamon stick
• 1 bay leaf

Directions

Step 1

Rinse the lentils under cold water and drain them well.

Step 2

In a medium-sized pot, add the lentils and 3 cups of water. Bring to a boil, then reduce the heat and let it simmer for about 10 minutes.

Step 3

Meanwhile, rinse the basmati rice under cold water until the water runs clear. Set aside.

Step 4

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

Step 5

Thinly slice the onions and add them to the skillet. Cook until they are golden brown and caramelized, about 15–20 minutes. Stir occasionally to prevent burning.

Step 6

Once the lentils have simmered, add the rice, the remaining 1 cup of water, cumin, coriander, salt, black pepper, cinnamon stick, and bay leaf to the pot.

Step 7

Simmer the lentils and rice mixture on low heat, covered, for 15 additional minutes or until both the rice and lentils are tender and the water is absorbed. Stir occasionally.

Step 8

When the onions are caramelized, remove a third for garnishing and mix the remaining onions into the rice and lentil mixture.

Step 9

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

Step 10

Before serving, stir the mjadara gently to fluff it up and discard the cinnamon stick and bay leaf.

Step 11

Serve the mjadara hot, garnished with the reserved caramelized onions.

Nutrition Facts

Serving size	(1714.6g)

Amount per serving	% Daily Value*
Calories	971.4

Total Fat 44.9g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 3592.5mg	0%
Total Carbohydrate 122.4g	0%
Dietary Fiber 24.3g	0%
Total Sugars 17.7g
Protein 28.6g	0%

Vitamin D 0IU	0%
Calcium 255.3mg	0%
Iron 12.4mg	0%
Potassium 1343.9mg	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: 40.1%

Protein: 11.3%

Carbs: 48.6%