Good nutritional profile
Levantine lentils and rice with cumin, topped with fried onions.
Mujaddara is a Levantine dish of brown lentils and rice cooked together with cumin and topped with onions slowly fried in olive oil until deep brown. A 300 g plate has about 505 kcal, 16 g protein, 8 g fiber and 19 g fat, mostly monounsaturated, with about 970 mg of sodium. A side of yogurt or a tomato-cucumber salad rounds it out as a meatless main.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.4g | 9.6% |
| Fat | 6.5g | 9.3% |
| Carbs | 23g | 7.7% |
| Simple Sugars | 8.05g | Estimate |
| Complex Carbs | 12.25g | Estimate |
| Fiber | 2.7g | 10.8% |
| Water | 64g | 2.6% |
| Calories | 168 | 7.5% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.91 | g | 4.5% |
| Monounsaturated | 4.55 | g | 18.2% |
| Polyunsaturated | 0.77 | g | 5.9% |
| Omega-3 | 0.231 | g | Estimate |
| Omega-6 | 0.539 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.28 | mg |
| Vitamin E | 0.89 | mg |
| Selenium | 1.77 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 0.451 | mcg | 0.1% |
| vitamin B1 | 0.132 | mg | 11.0% |
| vitamin B2 | 0.045 | mg | 3.5% |
| vitamin B3 | 0.565 | mg | 3.5% |
| vitamin B6 | 0.119 | mg | 7.0% |
| vitamin B9 | 62.8 | mcg | 15.7% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 2.28 | mg | 2.5% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.889 | mg | 5.9% |
| vitamin K | 4.34 | mcg | 3.6% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 23.3 | mg | 2.3% |
| iron | 1.49 | mg | 8.3% |
| magnesium | 16.4 | mg | 4.1% |
| phosphorus | 72.6 | mg | 10.4% |
| potassium | 192 | mg | 7.4% |
| sodium | 322 | mg | 14.0% |
| zinc | 0.756 | mg | 6.9% |
| copper | 0.176 | mg | 19.6% |
| manganese | 0.418 | mg | 18.2% |
| selenium | 1.77 | mcg | 3.2% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 142 | mg | 20.3% | 117% |
| Isoleucine | 220 | mg | 15.7% | 96% |
| Leucine | 377 | mg | 13.8% | 81% |
| Lysine | 337 | mg | 16.0% | 92% |
| Methionine limiting | 126 | mg | 12.0% | 72% |
| Phenylalanine | 401 | mg | 22.9% | 129% |
| Threonine | 186 | mg | 17.7% | 98% |
| Tryptophan | 52 | mg | 18.6% | 104% |
| Valine | 263 | mg | 14.5% | 86% |
Values per 100 g
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Rinse the lentils, cover with 750 ml of the water, bring to a boil and simmer uncovered for 15-20 minutes until just tender but still holding their shape; do not drain.
Meanwhile, heat the olive oil in a wide frying pan and fry the onions over medium-high heat for 25-30 minutes, stirring often, until deep golden brown.
Rinse the rice and stir it into the lentils with the remaining 250 ml water, the cumin, salt, pepper and about a third of the fried onions with some of their oil.
Bring back to a boil, cover and cook over low heat for 18-20 minutes until the rice is tender and the liquid is absorbed.
Take the pan off the heat and let it rest, covered, for 10 minutes, then fluff with a fork.
Spoon onto a platter, top with the remaining crisp onions and drizzle over the rest of the onion oil.
Serve warm or at room temperature with plain yogurt or a tomato-cucumber salad.