Mujadara, Lebanese lentils with caramelized onions
Mujadara, Lebanese lentils with caramelized onions
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  • Summary

    This earthy Lebanese dish has a rock-star following, and with good reason. The healthy quotient is as high as it could be, rivaled only by mujadara's super-delicious flavors. Cracked wheat can be used in place of the rice, and happens to be my favorite way to eat mujadara. There is some question as to how far the onions should be taken in the caramelization process. They must be dark, very dark golden brown. Some of the onions will verge on burnt. But entirely burnt onions will produce a bitter mujadara and the onions won’t ‘melt’ into the lentils and rice as they should when they are soft. Mujadara is good eaten with labne, flatbread, a green salad, and if you want to get fancy, some crispy fried onions strings on top.

    Ingredients

    • 1 cup whole brown lentils, sorted and rinsed
    • 1/4 cup canola or grapeseed oil
    • 4 cups diced yellow onion (1/2-inch)
    • 1 cup long grain white rice OR bulghur wheat (#3 coarse grade)
    • Salt and Pepper to taste
    • High-quality extra-virgin olive oil, for drizzling
    • 1 large onion, cut into very thin rounds
    • Canola oil for frying
    • Salt to taste

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 162 % Daily Value *
    • Total Fat: 1 g 1.15%
    • Saturated Fat: 0 g 0.47%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 48 mg 2.01%
    • Calcium: 39 mg 3.94%
    • Potassium: 315 mg 8.99%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 7.04%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 35 g %
    • Dietary Fiber: 5 g 21.57%
    • Sugar: 5 g
    • Protein: 5 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 0.08%
    • Vitamin C 13.16%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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