Lebanese Mujadara
This recipe was created by Humane World for Animals’ expert chefs and approved by our team of registered dietitians.
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Servings: 12
Serving size: 17.30 ounces
Ingredients
4 ½ cups beans, lentils, brown, dry
3 cups rice, brown, parboiled
¾ cup oil, canola
6 cups onions, yellow, sliced
5 cups water
2 tablespoons cumin, ground
1 ¼ tablespoon salt, Kosher
6 cups cucumber, with peel, diced
6 cups tomatoes, medium dice
¾ cup parsley, Italian, fresh, chopped
¾ cup onions, green, sliced thinly on bias
¾ cup dressing, Italian, fat-free
¾ cup onions, crispy fried
Preparation
- For lentil rice: In a large mixing bowl, combine rice and lentils, rinse and soak in water (not listed) for 20 minutes.
- For mujadara: In a large pot on medium heat, cook onions in canola oil for 10-12 minutes or until golden brown.
- Add water, cumin, and salt along with drained lentils and rice, mix to combine. Cover and cook for around 25-30 minutes or until rice and lentils are tender.
- For cucumber tomato salad: In a large mixing bowl, combine cucumber, tomatoes, parsley, green onions, and dressing. Cover and reserve in cooler until service.
- For service: Add 1 1/2 cups of mujadara into a serving bowl. Garnish with 1 tablespoon of crispy onions. Serve with 1 cup side salad.
Nutrition Information
Crediting: Each serving provides 2 oz eq meat/meat alternate, 2 oz eq grains, ½ cup red/orange vegetable, and ¼ cup other vegetable.
Calories: 622 Total Fat: 15.5g Saturated Fat: 1.35g Trans Fat: 0.05g Carbohydrate: 100g Fiber:12g Total Sugars: 11g Protein: 24g Sodium: 465.31mg
*The nutrition information is an estimate based on general ingredients. These amounts will vary based on the products you are using.