Mediterranean Diet Mjadara

Elevate your weeknight dinners with the hearty and wholesome Mediterranean Diet Mjadara, a timeless staple bursting with earthy flavors and simple ingredients. This plant-based dish combines tender brown or green lentils and fluffy long-grain rice, simmered to perfection with aromatic cumin and coriander for a warm, spiced depth. Golden caramelized onions crown this one-pot wonder, adding a rich sweetness that perfectly balances the savory base. Made with nutrient-rich olive oil and garnished with fresh parsley for a pop of freshness, this naturally gluten-free and vegan meal is as healthy as it is comforting. Ready in about an hour and easily customizable, Mjadara is a budget-friendly favorite that pairs beautifully with a crisp salad or a drizzle of tahini. Perfect for meal prepping or serving as a main or side dish, this Mediterranean classic is sure to become a household favorite!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 cup brown or green lentils
• 1 cup long-grain rice (or basmati rice)
• 4 tablespoons extra virgin olive oil
• 3 large onions
• 4 cups water
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1.5 teaspoons salt
• 0.5 teaspoon black pepper
• 0 fresh parsley for garnish (optional)

Directions

Step 1

Rinse the lentils well under cold water to remove any debris. Rinse until the water runs clear.

Step 2

In a medium pot, combine the lentils with 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for about 15 minutes until the lentils are partially cooked. Drain and set aside.

Step 3

While the lentils are cooking, rinse the rice under cold water until the water runs clear and set aside.

Step 4

Peel and thinly slice the onions. In a large frying pan, heat 2 tablespoons of olive oil over medium-high heat.

Step 5

Add the sliced onions to the hot oil and sauté, stirring occasionally, until they become golden brown and crispy, about 15 minutes. Remove the onions from the pan and set aside.

Step 6

In the same pan, add the remaining 2 tablespoons of olive oil.

Step 7

Add the partially cooked lentils, rice, and the remaining 2 cups of water to the pan. Stir in the cumin, coriander, salt, and black pepper.

Step 8

Bring the mixture to a gentle boil, then reduce the heat to low, cover the pan, and simmer for about 20-25 minutes or until the rice and lentils are fully cooked and the water is absorbed.

Step 9

Once the cooking is complete, fluff the mjadara with a fork and allow it to rest for 5 minutes covered.

Step 10

Serve the mjadara with the crispy onions sprinkled on top. Garnish with fresh parsley if desired. Enjoy!

Nutrition Facts

Serving size	1889.5 grams (1889.5g)

Amount per serving	% Daily Value*
Calories	1172

Total Fat 58.90g	76%
Saturated Fat 8.40g	42%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 3600mg	157%
Total Carbohydrate 141.60g	51%
Dietary Fiber 26.00g	93%
Total Sugars 24.30g
Protein 29.40g	59%

Vitamin D 0IU	0%
Calcium 269mg	21%
Iron 10mg	57%
Potassium 1612mg	34%

*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: 43.7%

Protein: 9.7%

Carbs: 46.7%