Recipes · Jordanian · Main Courses
Mujaddara (Lentils and Rice with Caramelized Onions)
One serving has 614 kcal and 20 g protein, and at least a fifth of a woman's daily need of folate (106%), manganese (86%), thiamin (78%), copper (70%), pyridoxine (41%) and iron (39%). Ready in 55 minutes.
- Preparation: 10 min
- Cooking: 45 min
- Makes: 1 serving (452 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Lentils, brown or green, dried
- 50 g Rice, white, long-grain
- 100 g Onions, raw
- 20 g Olive oil
- 1 g Cumin
- 1.3 g Salt
- 220 g Water
Method
- Rinse the lentils and simmer them in the water for 15 minutes until just tender but not falling apart; drain, reserving the liquid.
- Meanwhile, thinly slice the onion and cook it in half the oil over medium-low heat for 20-25 minutes, stirring occasionally, until deeply caramelized and browned; set half of it aside for topping.
- Add the rice, cumin, salt, the remaining oil and half the caramelized onion to the lentils, along with enough of the reserved cooking liquid to cook the rice, about 300 ml in total.
- Cover and simmer over low heat for 15-18 minutes until the rice is tender and the liquid is absorbed, then let it rest, covered, for 5 minutes.
- Fluff gently and serve topped with the reserved caramelized onion, warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 614 kcal | 29% |
| Carbohydrates | 87.8 g | |
| Water | 320 mL | |
| Fiber | 8.9 g | 30% |
| Protein | 19.6 g | 41% |
| Tryptophan | 0.19 g | |
| Threonine | 0.68 g | |
| Isoleucine | 0.81 g | |
| Leucine | 1.4 g | |
| Lysine | 1.2 g | |
| Methionine | 0.21 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 0.94 g | |
| Tyrosine | 0.53 g | |
| Valine | 0.97 g | |
| Histidine | 0.51 g | |
| Fat | 21.3 g | |
| Monounsaturated | 15 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 74.4 mg | 7% |
| Copper | 0.63 mg | 70% |
| Iron | 7 mg | 39% |
| Magnesium | 56.6 mg | 18% |
| Manganese | 1.5 mg | 86% |
| Phosphorus | 260 mg | 37% |
| Potassium | 628 mg | 13% |
| Selenium | 8.2 µg | 15% |
| Sodium | 525 mg | |
| Zinc | 2.8 mg | 34% |
| Thiamin (vitamin B1) | 0.86 mg | 78% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 422 µg | 106% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 67.2 mg | 16% |
| Vitamin A | 1.8 µg | 0% |
| Vitamin C | 10.2 mg | 14% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 15.5 µg | 17% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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