Middle Eastern · Dinner
Lentil and Rice with Crispy Onions (Low-Calorie)
A Middle Eastern rice and lentil dish known as mujadara, built from simmered brown lentils, basmati rice, and onions crisped in the oven rather than deep-fried. Cumin, cinnamon, and lemon juice carry the flavour, delivering a fibre-rich, plant-based plate without the heavy oil load of the traditional version.
$2
10 minsPrep
35 minsCook
45 minsTotal
EasyLevel
Nutrition per serving
397Calories
13.8gProtein
4.1gFat
70.1gCarbs
5.2gSugar
12.1gFiber
859mgSodium
0mgChol
0.6gSat Fat
741mgPotassium
75mgCalcium
5.9mgIron
0mcgVitamin B12
7mgVitamin C
vegetarian
vegan
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Rinse lentils and rice separately under cold water in a fine sieve, then slice the onion into thin rings and mince the garlic.
2
Simmer
Bring lentils and vegetable stock to a boil over high heat, then reduce to low and simmer uncovered 18–20 minutes until tender.
3
Roast
Toss onion rings with olive oil, salt, and pepper on a baking tray and roast at 425°F (220°C) for 15–18 minutes, turning once, until deeply browned.
4
Add the rinsed rice to the lentil pot, cover, and simmer over low heat 12–15 minutes until rice is tender and liquid is absorbed.
5
Bloom
Stir garlic, cumin, and cinnamon into the pot over medium-low heat for 1 minute until fragrant.
6
Finish
Off heat, stir in lemon juice and parsley, tasting and adjusting salt.
7
Plate
Spoon lentil and rice mixture onto a plate and scatter crispy onions over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 300g300g dry brown lentils
- 90g90g dry basmati rice
- 200g200g onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ground cumin
- 1/2 tsp1/2 tsp ground cinnamon
- 2 tsp2 tsp olive oil
- 480ml480ml vegetable stock, low sodium
- 1 tsp1 tsp salt
- a pinch of black pepper
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp parsley
