This humble, deeply nourishing Middle Eastern dish—known as mujadara—is a traditional lentil and rice dish made from just a few simple ingredients, including black lentils, rice, and plenty of onions. As the onions slowly soften and caramelize, they bring a natural sweetness that weaves through every bite, while the crispy onions on top add a perfect contrast. Serve it with a fresh romaine and cucumber salad, a squeeze of lemon, and a dollop of yogurt for a balanced, satisfying meal that feels both grounding and complete.
Ingredients
Rice and Lentils
2 tablespoons
avocado oil
2 large
onions
sliced
1¼ teaspoons
sea salt
2 teaspoons
ground cumin
1 cups
black beluga lentils
parboiled
1 cups
white basmati rice
rinsed and drained
1¾ cups
water
Golden Onions
1 tablespoons
avocado oil
1 large
onions
thinly sliced
Nutrition Facts
Per serving Recipe serves 6
- Protein 15%
- Net carbs 62%
- Fat 23%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 320kcal
- Protein
- 11g
- Total Carbohydrates
- 52.2g
- Dietary Fiber
- 5.2g
- Net Carbs
- 47.1g
- Total Sugars
- 3.9g
- Sucrose
- 1.2g
- Glucose
- 1.5g
- Fructose
- 1.1g
- Maltose
- 0.1g
- Total Fat
- 7.8g
- Saturated Fat
- 0.96g
- Monounsaturated Fat
- 5.2g
- Polyunsaturated Fat
- 1.2g
- Sodium
- 451mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 7mg
- Thiamin (B1)
- 0.5mg
- Riboflavin (B2)
- 0.11mg
- Niacin (B3)
- 2.3mg
- Pantothenic Acid (B5)
- 1.1mg
- Vitamin B6
- 0.32mg
- Folate (B9)
- 239µg
- Choline
- 37.4mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 0.23mg
- Vitamin K1 (Phylloquinone)
- 2µg
Minerals
Minerals
- Calcium
- 47.8mg
- Iron
- 4mg
- Magnesium
- 34.2mg
- Phosphorus
- 151mg
- Potassium
- 374mg
- Zinc
- 1.5mg
- Copper
- 0.35mg
- Manganese
- 0.9mg
- Selenium
- 5.1µg
- Fluoride
- 0.83µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.28g
- Isoleucine
- 0.44g
- Leucine
- 0.77g
- Lysine
- 0.66g
- Methionine
- 0.12g
- Phenylalanine
- 0.53g
- Threonine
- 0.38g
- Tryptophan
- 0.11g
- Valine
- 0.54g
Non-Essential Amino Acids
- Alanine
- 0.47g
- Arginine
- 0.87g
- Aspartic Acid
- 1.2g
- Cystine
- 0.15g
- Glutamic Acid
- 1.8g
- Glycine
- 0.44g
- Proline
- 0.44g
- Serine
- 0.5g
- Tyrosine
- 0.29g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 5g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.12g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 1.1g
Other
Carotenoids
- Beta-Carotene
- 13.4µg
- Lutein + Zeaxanthin
- 6.1µg
Plant Sterols (Phytosterols)
- Phytosterols
- 11.7mg
Other Compounds
- Betaine
- 0.08mg