Mujadara (Lentils & Rice with Caramelized Onions)

As demonstrated in the “Date Night” episode of Live It– February 2019

Watch the episode here.

Related recipe: Cucumber Yogurt Sauce

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Ingredients

• 2 Tbsp oil
• 1¾ cups lentils, rinsed and sorted
• 1 cup brown basmati rice, rinsed and preferably soaked
• 1 tsp cumin
• 5 cups chicken or vegetable broth
• 1 large or 2 small onions (3–4 cups), thinly sliced
• Salt and pepper to taste

Instructions

1. Heat ½ Tbsp oil in a large skillet. Add lentils, rice, and cumin and toast for a minute or two. Add broth and bring to a boil. Once boiling, reduce heat to low, cover, and simmer until all liquid is absorbed, about 30 minutes.
2. While lentils and rice are cooking, heat remaining 1½ Tbsp of oil in a separate skillet. Add sliced onion. Sauté the onions over medium-low heat for 20-25 minutes, stirring frequently. Ideally, the onions should turn translucent and then gradually start to caramelize and turn light brown. Be careful not to burn the onions.
3. Serve the lentils and rice with the caramelized onions on top. This makes an excellent side dish or vegetarian main dish. For a vegetarian main dish, serve with plain yogurt and a green salad or try this dish with cucumber yogurt sauce.

Nutrition Facts

Amount per serving
Yield: 8 main dish servings

Calories  212.0

Total Fat  4.0 g

Saturated Fat  0.5 g

Polyunsaturated Fat  0.3 g

Monounsaturated Fat  2.5 g

Cholesterol  0.0 mg

Sodium  358.1 mg

Potassium  374.2 mg

Total Carbohydrate  40.8 g

Dietary Fiber  11.7 g

Sugars  4.9 g

Protein  12.2 g

Vitamin C  9.9%

Iron  22.6%

Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.

For more recipes and to watch past episodes of Live It, visit www.www.chwchospital.org/live-it.