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Black Lentils and Rice with Golden Onions (Mujadara)

Ali Segersten (author)
Black Lentils and Rice with Golden Onions Mujadara
Black Lentils and Rice with Golden Onions Mujadara-2

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

Calories from
  • 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