Heart-Healthy Mujaddara

Discover the wholesome goodness of Heart-Healthy Mujaddara, a flavorful twist on the classic Middle Eastern comfort dish that’s as nutritious as it is satisfying. This plant-based recipe combines protein-packed brown lentils, fiber-rich brown rice, and deeply caramelized onions for a dish that is both hearty and heart-friendly. Seasoned with warm spices like cumin and coriander, and finished with fresh parsley, lemon wedges, and a drizzle of olive oil, this one-pot wonder is perfect for a balanced meal. Ready in just under an hour, it’s naturally vegan, gluten-free, and ideal for weeknight dinners or meal prep. Indulge in the bold, earthy flavors of this healthy take on Mujaddara that’s both easy to make and kind to your heart.

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 Brown rice
• 3 tablespoons Olive oil
• 3 large Yellow onions
• 2 cloves Garlic
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground black pepper
• 1.5 teaspoons Salt
• 4 cups Water
• 0.5 cup Fresh parsley
• 4 Lemon wedges

Directions

Step 1

Rinse the brown lentils thoroughly under cold running water and set aside.

Step 2

Rinse the brown rice until the water runs clear, then drain and set aside.

Step 3

In a large pot, heat 1 tablespoon of the olive oil over medium heat. Thinly slice the onions and add them to the pot. Cook the onions, stirring occasionally, until they are caramelized and a deep golden brown, about 20-25 minutes. Add a pinch of salt to help the onions release their moisture.

Step 4

Remove half of the caramelized onions from the pot and set them aside for garnishing.

Step 5

Add the minced garlic to the pot with the remaining onions and sauté for an additional 1-2 minutes until the garlic is fragrant.

Step 6

Add the ground cumin, ground coriander, black pepper, and remaining teaspoon of salt to the pot and stir to combine.

Step 7

Add the rinsed lentils and water to the pot. Bring to a boil over high heat, then reduce the heat to low and simmer, partially covered, for 10 minutes.

Step 8

Stir in the brown rice and return the mixture to a boil. Once boiling, reduce the heat to low again, cover, and simmer for 30 minutes or until the lentils and rice are fully cooked and tender, and the water is absorbed.

Step 9

Remove the pot from the heat and let it sit, covered, for 5 minutes. Fluff the Mujaddara with a fork.

Step 10

Stir in the freshly chopped parsley and drizzle the remaining 2 tablespoons of olive oil over the top.

Step 11

Serve warm, garnished with the reserved caramelized onions and lemon wedges on the side.

Nutrition Facts

Serving size	1926.4 grams (1926.4g)

Amount per serving	% Daily Value*
Calories	1047

Total Fat 46.20g	59%
Saturated Fat 7.40g	37%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 3624mg	158%
Total Carbohydrate 135.30g	49%
Dietary Fiber 29.80g	106%
Total Sugars 25.00g
Protein 29.50g	59%

Vitamin D 0IU	0%
Calcium 308mg	24%
Iron 12mg	68%
Potassium 1833mg	39%

*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: 38.7%

Protein: 11.0%

Carbs: 50.3%