Mujaddara

Good nutritional profile

Levantine lentils and rice with cumin, topped with fried onions.

Mujaddara — photo 1

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.

Macronutrients Distribution

Protein: 5.4g (15.5%)
Fat: 6.5g (18.6%)
Carbs: 23g (65.9%)
Fiber: 2.7g

Basic Nutritional Info

NutrientValueDV
Protein5.4g9.6%
Fat6.5g9.3%
Carbs23g7.7%
Simple Sugars8.05gEstimate
Complex Carbs12.25gEstimate
Fiber2.7g10.8%
Water64g2.6%
Calories1687.5%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
48

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.91g4.5%
Monounsaturated4.55g18.2%
Polyunsaturated0.77g5.9%
Omega-30.231gEstimate
Omega-60.539gEstimate
Trans0g0.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C2.28mg
Vitamin E0.89mg
Selenium1.77mcg

Vitamins

VitaminAmountUnitDV
vitamin A0.451mcg0.1%
vitamin B10.132mg11.0%
vitamin B20.045mg3.5%
vitamin B30.565mg3.5%
vitamin B60.119mg7.0%
vitamin B962.8mcg15.7%
vitamin B120mcg0.0%
vitamin C2.28mg2.5%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.889mg5.9%
vitamin K4.34mcg3.6%

Minerals

MineralAmountUnitDV
calcium23.3mg2.3%
iron1.49mg8.3%
magnesium16.4mg4.1%
phosphorus72.6mg10.4%
potassium192mg7.4%
sodium322mg14.0%
zinc0.756mg6.9%
copper0.176mg19.6%
manganese0.418mg18.2%
selenium1.77mcg3.2%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 142mg20.3%117%
Isoleucine 220mg15.7%96%
Leucine 377mg13.8%81%
Lysine 337mg16.0%92%
Methionine limiting126mg12.0%72%
Phenylalanine 401mg22.9%129%
Threonine 186mg17.7%98%
Tryptophan 52mg18.6%104%
Valine 263mg14.5%86%

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Main Difficulty: Easy Servings: 5 Total: 75 min

Ingredients

  • Brown or green lentils 250 g
  • Long-grain white rice 150 g
  • Onions, thinly sliced 4 medium (600 g)
  • Olive oil 100 ml
  • Ground cumin 2 tsp (4 g)
  • Salt 2 tsp (12 g)
  • Black pepper, ground 0.5 tsp
  • Water 1 l
Prep
15 min
Cook
60 min

Instructions

  1. 1

    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.

  2. 2

    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.

  3. 3

    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.

  4. 4

    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.

  5. 5

    Take the pan off the heat and let it rest, covered, for 10 minutes, then fluff with a fork.

  6. 6

    Spoon onto a platter, top with the remaining crisp onions and drizzle over the rest of the onion oil.

  7. 7

    Serve warm or at room temperature with plain yogurt or a tomato-cucumber salad.