Mujadara
main meal
Time1 hr
Yield2 portions
Energy358 kcal
Components0
Ingredients
- 110glentils, green
- 0.125tspsalt
- 500mlwater≈ 500 g water
- 5mloil, olive, regular
- 1wholeonion≈ 150 g onion
- 1tspspice, cumin, seed
- 1tspspice, coriander, seed
- 3clovegarlic
- 0.5tspspice, allspice
- 1tspspice, paprika, sweet
- 0.5tspspice, cumin, ground
- 0.5tspspice, cinnamon
- 0.25tspspice, turmeric
- 0.25tspspice, chilli flakes
- 0.25tspspice, pepper
- 60grice, white
- 120mlwater≈ 120 g water
- 0.0625tspsalt
- 0.125tspmonosodium glutamate
- 30mlherb, parsley, fresh≈ 7.8 g herb, parsley, fresh
- 30mlherb, coriander, fresh≈ 4.32 g herb, coriander, fresh
- 0.5tspspice, coriander, ground
- 30mlherb, parsley, fresh≈ 7.8 g herb, parsley, fresh
Instructions
Process
- Preparation:
- Cook the lentils with the salt and water - simmer for 20 minutes until tender but intact; they will be further cooked in the mixture.
- Put a skillet on medium, immediately (before it’s heated) add the oil and onion
- Cook for 20-25 minutes until the water evaporates, the onion paste thickens, and the colour shifts to light brown.
- Add the seeds, toast 30 seconds
- Add the garlic and ground spices, stir until fragrant
- Add the rice, stir to coat.
- Add the drained cooked lentils.
- Add water, salt and msg; bring to a boil and simmer (covered) on very low for 15 minutes.
- Add the parsley and coriander, cook for 5 minutes.
- Remove from heat
- Stir in the ground coriander
- Remove the lid and cover with a tea-towel. Let sit for 10 minutes.
- Mix through the remaining parsley and server.
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 358 | 715 |
| Protein | 17.5 | 35.1 |
| Carbohydrates | 59.4 | 118.8 |
| Total Sugars | 6.1 | 12.1 |
| Free Sugars | 0.0 | 0.0 |
| Fat | 4.8 | 9.5 |
| Saturated Fat | 0.6 | 1.2 |
| Fibre | 12.2 | 24.4 |
| Alcohol | 0.0 | 0.0 |
| Salt | 0.7 | 1.4 |
| Iron | 9.35 | 18.7 |
| Calcium | 124 | 248 |
| Vitamin B12 | 0 | 0 |
| Omega 3 | 9 | 18 |
| Magnesium | 68 | 136 |
| Potassium | 552 | 1100 |
| Caffeine | 0 | 0 |
| Cost | £0.56 | £1.12 |