Mujaddara is a popular Middle Eastern dish made with cooked lentils, rice, and caramelized onions. It is often served as a main dish in countries like Lebanon, Syria, and Palestine. One serving of 100 g of Mujaddara contains 163 calories, making it a healthy and filling meal option.

Apart from being delicious, Mujaddara also comes with numerous health benefits. Lentils and rice are rich in fiber, protein, and complex carbohydrates, which help in maintaining stable blood sugar levels, keeping you full for longer periods of time and promoting healthy digestion. Onions, the hero ingredient of this dish, have anti-inflammatory properties and are rich in vitamins and minerals.

In this article, we'll explore how you can prepare Mujaddara in your own kitchen and what you should know about its nutritional content.

What is Mujaddara

Mujaddara is a traditional Middle Eastern dish that consists of lentils, rice, onions, and a mix of spices. The dish is cooked by first boiling the lentils until they are tender and then cooking the rice with the lentils to create a nutritious and flavorful base. The caramelized onions are then added for a sweet and savory taste. Mujaddara has been a staple in Middle Eastern cuisine for centuries and is known for its rich and satisfying flavors. The dish is often served as a vegetarian main course or as a side dish to meat dishes.

Health Benefits of Mujaddara

Mujaddara is not only delicious but also has many health benefits. Lentils and rice are both excellent sources of dietary fiber, which helps to keep you feeling full and satisfied for longer periods of time. This can help to control your appetite and prevent overeating. Lentils are also a rich source of plant-based protein, which makes Mujaddara a great vegetarian option. Protein is essential for building and repairing the body's tissues and muscles. Additionally, lentils and rice are both high in complex carbohydrates, which provide energy and help to regulate blood sugar levels. Onions, the star ingredient in Mujaddara, are packed with vitamins and minerals. They are particularly rich in Vitamin C, which is important for a healthy immune system, and Vitamin B6, which helps the body to break down and use carbohydrates, protein and fat.

Mujaddara Ingredients

Mujaddara is made with just a few simple ingredients, making it an easy and affordable dish to prepare at home. The main ingredients are lentils, rice, onions, and spices. To make Mujaddara, you will need 1 cup of lentils, 1 cup of rice, 3 onions, 2 tablespoons of olive oil, 1 teaspoon of allspice or cumin, 1 teaspoon of salt, and 4 cups of water. You can also add a dollop of yogurt, chopped herbs, and/or pickled vegetables to serve.

How to Prepare Mujaddara

Preparing Mujaddara is a straightforward process that can be done in just a few easy steps. Start by rinsing the lentils and rice in cold water to remove any debris. In a pot, combine the lentils and rice with 4 cups of water and bring to a boil. Reduce the heat to low and let the mixture simmer for 18-20 minutes, or until the lentils and rice are tender. In a separate pan, heat the olive oil over medium heat and add the thinly sliced onions. Cook the onions for 15-20 minutes, stirring occasionally, until they are caramelized and golden brown in color. Add the allspice or cumin and salt to the onions and mix well. Once the lentil and rice mixture is done, add the onions and spices to the pot and stir everything together. Garnish with yogurt, herbs, and/or pickled vegetables if desired and enjoy!

Mujaddara Serving Size

The serving size for Mujaddara is typically 1 cup, which weighs approximately 200 grams. However, you can adjust the serving size based on your personal preferences and calorie needs. Mujaddara can be served as a main course or a side dish, and pairs well with a variety of vegetables and proteins. It also makes for great leftovers and can be stored in an airtight container in the refrigerator for up to 3-4 days.

Calories in Mujaddara

One serving of 100 grams of Mujaddara contains approximately 163 calories. This calculation may vary based on the specific recipe you use and any additional toppings or oils you may add. It is important to keep in mind portion sizes when considering the calorie content of any dish. While Mujaddara can be a healthy and filling meal option, consuming too much of it can result in excess calorie intake.

Fat Content in Mujaddara

Mujaddara is a low-fat and low-cholesterol food. One serving of 100 grams contains approximately 2.2 grams of fat, which is mostly from the olive oil used to caramelize the onions. The fat in Mujaddara is predominantly unsaturated, which means it can help to reduce inflammation and support heart health.

Protein Content in Mujaddara

Mujaddara is a good source of plant-based protein. One serving of 100 grams contains approximately 7.5 grams of protein, which is derived from the lentils and rice. A diet high in protein can help to build and repair muscles and tissues as well as improving overall body composition.

Carbohydrate Content in Mujaddara

Mujaddara provides a good source of complex carbohydrates. One serving of 100 grams contains approximately 27 grams of carbohydrates, which is derived from the lentils and rice. Complex carbohydrates are essential for energy and help to regulate blood sugar levels.

Fiber Content in Mujaddara

Mujaddara is a good source of dietary fiber. One serving of 100 grams contains approximately 6.3 grams of fiber, which is derived from the lentils, rice, and onions. Fiber is important for maintaining healthy digestion, regulating blood sugar levels, and promoting feelings of fullness.