Heart-Healthy Mujadara

Discover a wholesome twist on a Middle Eastern classic with this Heart-Healthy Mujadara recipe. Packed with plant-based protein and whole grains, this delicious one-pot dish combines tender brown lentils, nutty brown rice, and a medley of warm spices like cumin, coriander, and cinnamon. The caramelized onions add a touch of sweetness and depth, while a splash of fresh lemon juice brightens every bite. Cooked in low-sodium vegetable broth, this recipe is perfect for anyone looking for a flavorful, nourishing meal that’s low in fat and high in fiber. Serve it topped with fresh parsley for a vibrant, herbaceous finish, and enjoy it as a satisfying vegan main or a hearty side. Perfectly balanced, naturally gluten-free, and easy to prepare in under an hour, this Mujadara is a must-try for your next weeknight dinner or meal prep session!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown lentils
• 1 cup brown rice
• 3 tablespoons extra virgin olive oil
• 2 medium onions
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground cinnamon
• 0.5 teaspoon black pepper
• 1 teaspoon salt
• 4 cups low-sodium vegetable broth
• 0.5 cup fresh parsley
• 2 tablespoons lemon juice

Directions

Step 1

Rinse the brown lentils and brown rice separately under cold water to remove any debris or excess starch.

Step 2

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

Step 3

Slice the onions thinly and add them to the pot. Sauté for about 10 minutes until they are caramelized to a golden brown, stirring occasionally.

Step 4

Set aside half of the caramelized onions for topping later.

Step 5

Add the cumin, coriander, cinnamon, black pepper, and salt to the remaining onions in the pot and let them toast for about a minute, stirring constantly to release their aroma.

Step 6

Add the rinsed brown rice to the pot and stir to coat in the onion spice mixture.

Step 7

Pour in the low-sodium vegetable broth and increase the heat to bring it to a boil.

Step 8

Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 20 minutes.

Step 9

After 20 minutes, add the rinsed lentils to the pot, stir gently to combine, cover again, and continue to simmer for another 20 minutes, until the rice and lentils are tender and have absorbed the broth.

Step 10

Once cooked, remove the pot from heat and let it sit, covered, for an additional 5 minutes to allow the flavors to blend.

Step 11

Fluff the Mujadara with a fork and stir in the lemon juice for a fresh burst of flavor.

Step 12

Serve warm, topped with the reserved caramelized onions and freshly chopped parsley.

Nutrition Facts

Serving size	1689.8 grams (1689.8g)

Amount per serving	% Daily Value*
Calories	992

Total Fat 46.10g	59%
Saturated Fat 6.70g	34%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2965mg	129%
Total Carbohydrate 124.90g	45%
Dietary Fiber 25.80g	92%
Total Sugars 19.20g
Protein 26.70g	53%

Vitamin D 0IU	0%
Calcium 234mg	18%
Iron 12mg	67%
Potassium 2283mg	49%

*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: 40.6%

Protein: 10.5%

Carbs: 48.9%