Mediterranean Diet Mujaddara

Experience the hearty, nutrient-packed flavors of the Mediterranean Diet Mujaddara, a wholesome twist on the classic Middle Eastern comfort food. This recipe combines protein-rich green or brown lentils and either white or brown rice, perfectly cooked together to create a tender, satisfying base. What sets this dish apart is the deeply caramelized onions, enhanced with warm spices like cumin, allspice, and cinnamon, which add a smoky-sweet depth of flavor. Finished with a drizzle of extra virgin olive oil, a sprinkle of vibrant parsley, and a zesty squeeze of fresh lemon, this vegan and gluten-free dish is an easy one-pot meal that’s both nourishing and incredibly flavorful. Perfect as a main course or a hearty side dish, it aligns beautifully with the health-focused Mediterranean diet, making it ideal for meal prep or family dinners. Whether served warm or at room temperature, this mujaddara is sure to bring cozy, aromatic vibes to your table!

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:50 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup green or brown lentils
• 1 cup long-grain white or brown rice
• 4 cups water
• 0.25 cup extra virgin olive oil
• 2 large onions, thinly sliced
• 1 teaspoon ground cumin
• 0.5 teaspoon ground allspice
• 0.25 teaspoon ground cinnamon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley, chopped
• 4 lemon wedges

Directions

Step 1

Rinse the lentils under cold water and drain them.

Step 2

In a medium saucepan, add the lentils and 4 cups of water. Bring to a boil, then reduce the heat to low and simmer for 15 minutes.

Step 3

After 15 minutes, add the rice to the lentils. Allow the mixture to simmer, covered, for an additional 15-20 minutes or until both the lentils and rice are tender and the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes to finish cooking through steam.

Step 4

Meanwhile, heat the olive oil in a large skillet over medium heat. Add the sliced onions and cook, stirring frequently, until they are deeply caramelized, about 20-25 minutes.

Step 5

Once the onions are caramelized, add the ground cumin, ground allspice, ground cinnamon, salt, and black pepper to the skillet with the onions. Stir to combine and cook for an additional 2 minutes to let the spices bloom.

Step 6

Fluff the lentil and rice mixture with a fork and gently fold in the caramelized onions and spice mixture.

Step 7

Transfer the mujaddara to a serving dish, sprinkle with chopped fresh parsley, and serve with lemon wedges on the side for squeezing over the top.

Nutrition Facts

Serving size	1823.4 grams (1823.4g)

Amount per serving	% Daily Value*
Calories	1137

Total Fat 58.90g	76%
Saturated Fat 8.50g	43%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2446mg	106%
Total Carbohydrate 133.40g	49%
Dietary Fiber 25.60g	91%
Total Sugars 19.00g
Protein 29.40g	59%

Vitamin D 0IU	0%
Calcium 370mg	28%
Iron 13mg	73%
Potassium 1925mg	41%

*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: 44.9%

Protein: 10.0%

Carbs: 45.2%