Heart-Healthy Mjadara

Savor the comforting, nutrient-packed goodness of Heart-Healthy Mjadara, a wholesome twist on the classic Middle Eastern lentil and rice dish. Packed with protein-rich brown lentils, nutty long-grain brown rice, and infused with warm spices like cumin and coriander, this recipe is a delicious celebration of simplicity and nutrition. Caramelized onions lend a sweet, rich depth of flavor, while a drizzle of extra virgin olive oil and a sprinkle of fresh parsley provide the perfect finishing touch. Cooked in vegetable broth for added richness, this one-pot wonder is both vegan and naturally gluten-free. Ideal as a hearty main course or a versatile side dish, Heart-Healthy Mjadara is a satisfying, easy-to-make meal that’s perfect for weeknight dinners or meal prep. Try it today for a flavorful way to embrace clean eating without compromising taste!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown lentils
• 1 cup long-grain brown rice
• 3 tablespoons extra virgin olive oil
• 2 sliced large onions
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup fresh parsley

Directions

Step 1

Rinse the brown lentils and long-grain brown rice under cold water. Set them aside.

Step 2

In a large pot, heat 2 tablespoons of extra virgin olive oil over medium heat.

Step 3

Add the sliced onions to the pot and cook, stirring occasionally, until they become caramelized and golden brown, about 15-20 minutes. Remove half of the onions and set them aside for garnishing.

Step 4

Add the lentils to the pot with the remaining onions. Pour in the vegetable broth, bringing the mixture to a boil over high heat.

Step 5

Reduce the heat to low, cover the pot, and let the lentils simmer for about 10 minutes.

Step 6

Stir in the brown rice, ground cumin, and ground coriander into the pot. Season with salt and black pepper.

Step 7

Cover the pot and simmer on low heat for 30-35 minutes, or until both the lentils and rice are tender and all the liquid has been absorbed. If needed, add more water or broth in small amounts if the mixture starts to dry out before it is fully cooked.

Step 8

Turn off the heat and let the mjadara sit, covered, for another 5 minutes to allow the flavors to meld together.

Step 9

Fluff the mjadara with a fork before transferring it to a serving dish.

Step 10

Garnish the mjadara with the reserved caramelized onions and chopped fresh parsley. Drizzle with the remaining tablespoon of olive oil before serving.

Nutrition Facts

Serving size	1710.9 grams (1710.9g)

Amount per serving	% Daily Value*
Calories	1309

Total Fat 54.30g	70%
Saturated Fat 8.30g	42%
Polyunsaturated Fat 2.90g
Cholesterol 0mg	0%
Sodium 3466mg	151%
Total Carbohydrate 174.60g	63%
Dietary Fiber 37.50g	134%
Total Sugars 32.60g
Protein 44.10g	88%

Vitamin D 0IU	0%
Calcium 339mg	26%
Iron 16mg	88%
Potassium 3270mg	70%

*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: 35.8%

Protein: 12.9%

Carbs: 51.2%