Trying to get groceries these past few days was difficult, but one ingredient I noticed untouched time and time again was lentils. I have no idea why – lentils (both bagged or canned) not only last long in your pantry but are also tasty and pack a nutritious punch! They bring so much protein, fibre, and iron to any dish you decide to make that it’s definitely something to consider preparing this week 😉.
Mujaddara is a simple but popular Arab dish that takes these lentils and combines them with brown rice and caramelized onions. The new Canada’s Food Guide recommends that you have meals consisting of plant-based protein, whole grains, and lots of veggies/fruits, so I always suggest this dish to clients and ask them to get creative with adding other vegetables too 🙂. Let us know what you’d like to add in the comments!
- 1 cup canned lentils (any colour), drained and rinsed
- 1 cup brown rice
- 1 large onion, thinly sliced
- 3 cups vegetable stock
- 2 tbsp olive oil
- 1 tbsp garlic paste
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp cumin
- Optional: cilantro for garnish
1. Add oil to a large pot and set to low heat.
2. Once a minute has gone by and the oil is hot enough, add onions. Increase heat to medium and constantly stir until onions turn a golden brown colour. This means they are caramelized and ready to be put aside in a bowl for now.
3. Using the same heated pot you cooked the onions in, add garlic paste, salt, black pepper and cumin and wait for a minute or so. Keep heat on medium.
4. Add in your vegetable stock and wait until it boils.
5. Now add in your rice and place a lid on top of the pot. Immediately turn down heat to low and allow to cook for 35 minutes. Add in lentils and continue to heat for another 5 minutes.
6. Turn off heat and allow to sit for 5 minutes.
7. Remove lid and stir in caramelized onions.
8. Happily serve!
Nutritional Information (per serving):
400 kcal / 17g protein / 60g carbs (with 15g of fibre) / 7g healthy fats
Photo Source: Mexican Please
– Huda Amareh, MAHN, RD