Middle Eastern · Dinner
Lentil and Rice with Crispy Onions (Low-Chol)
Basmati rice and brown lentils simmered with cumin, cinnamon and turmeric, finished with crispy fried onions. A Levantine mujadara-style dish made with olive oil and vegetable stock, keeping cholesterol and saturated fat minimal.
$3
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
497Calories
17.8gProtein
20.1gFat
78.6gCarbs
9.1gSugar
15.2gFiber
615mgSodium
0mgChol
2.8gSat Fat
914mgPotassium
102mgCalcium
6.7mgIron
0mcgVitamin B12
11mgVitamin C
vegetarian
high-fiber
gluten-free
low-chol
Instructions
1
Prep
Rinse the lentils and rice separately under cold water in a fine sieve until the water runs clear. Slice the onion into thin rings and mince the garlic.
2
Simmer
Put the rinsed lentils into a small saucepan with the vegetable stock and bring to a boil over high heat. Reduce to medium-low and simmer uncovered 15 minutes until just tender.
3
Simmer
Stir the rinsed rice into the saucepan with the lentils, cover, and simmer over low heat 12 to 15 minutes until the liquid is absorbed and rice is tender.
4
Fry
Heat 1 tablespoon of the olive oil in a small skillet over medium-high heat. Fry the onion rings 8 to 10 minutes, stirring occasionally, until deep golden brown and crisp.
5
Bloom
Add the remaining 2 tablespoons olive oil and garlic to the skillet over medium heat and cook 30 seconds until pale gold. Stir in cumin, cinnamon and turmeric and cook 20 seconds until fragrant.
6
Build
Fold the spiced garlic oil, salt and black pepper gently through the rice and lentils in the saucepan off the heat, keeping grains mostly whole.
7
Rest
Cover the saucepan and let the rice and lentils sit off the heat for 5 minutes.
8
Plate
Spoon the lentils and rice onto a plate, scatter the crispy onions and chopped parsley over the top, and finish with a squeeze of lemon juice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 4 oz114g dry brown lentils
- 1 cup180g dry basmati rice
- 22 medium onion
- 6 tbsp6 tbsp olive oil, divided
- 6 cloves6 cloves garlic
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp ground cinnamon
- 1/2 tsp1/2 tsp ground turmeric
- 2 cup480ml low-sodium vegetable stock
- 1/2 tsp1/2 tsp salt, plus more to taste
- 1/4 tsp1/4 tsp black pepper
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp fresh parsley
