Lentils with Rice – Mujadara

Lentils with Rice – Mujadara
  • 1
  • 2
  • 3
  • 4
  • 5
Votes: 0
Rating: 0
Rate this recipe!
Servings Prep Time
4people 15minutes
Cook Time
50minutes
Servings Prep Time
4people 15minutes
Cook Time
50minutes
Lentils with Rice – Mujadara
  • 1
  • 2
  • 3
  • 4
  • 5
Votes: 0
Rating: 0
Rate this recipe!
Servings Prep Time
4people 15minutes
Cook Time
50minutes
Servings Prep Time
4people 15minutes
Cook Time
50minutes
Ingredients
Units:
Instructions
  1. • Heat olive oil in a frying pan over low heat. Add onion and cook, stirring frequently, for 10 to 15 minutes until golden.
  2. • Bring 1 liter of water to a boil in a large saucepan or small stockpot and add lentils. Simmer, uncovered, for 20 minutes, then add the rice and half the cooked onions. Season with salt, pepper and cumin to taste. Simmer, covered, over very low heat until the lentils and rice are tender, about 20 minutes more. You may need to add more water toward the end. Remove from heat and let rest covered for 5 minutes.
  3. • While the rice and lentils are cooking, cook the remaining onion in the skillet over low heat, stirring often, until dark brown and nearly crisp for 15 to 20 minutes.
  4. • Serve hot or at room temperature, topped with browned onions.
  5. • Add a dollop of yogurt, sour cream or tomato salad, if desired.

Recipe Notes

Contributor: Samira Oweinah, 78
Place: Bethlehem
Personal Background
Housewife

Recipe’s Personal Background How did you learn this recipe? I learned it from my family.
Is there some memory/historical event connected to this recipe? No.
Personal reference to tradition transmitted by relatives (preparing together, sharing, eating together etc.)? It is a family meal. Mainly it is cooked on Fridays, so according to the Christian tradition, it has to be meatless
Mediterranean Background Any tradition this receipe is connected to? If yes, which one? Can you describe it? No
Any Festivity this recipe is connected to? If yes, which one? Can you describe it? It is connected to the Lent time, the Christian fasting period of 40 days preparation for the Easter time.
Is your recipe connected to the territory you live in? Is it strictly linked to the specificity of the agricultural environment?

No
Season (season this food is linked to) It can be cooked all year round.
Ingredient Nutritional Importance Health Benefits
Brown lentils 1 cup of cooked brown lentils provides:
• 280 calories
• 76 g carbohydrates
• 36 g dietary fiber
• 0 g total fat
• 0 mg cholesterol
• 32 g protein 		Lentils are a very good source of cholesterol-lowering fiber. Lentils also have benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide good to excellent amounts of seven important minerals.
White rice 1 cup of cooked white rice provides:
• 204 calories
• 11.08 g carbohydrates
• 0.6 g dietary fiber
• 0.44 g total fat
• 0.12 g saturated fat
• 0 mg cholesterol
• 4.2 g protein 		Rice contains a certain level of anti-nutrients like phytates which can make it hard for us to absorb the minerals it contains. Rice is naturally gluten free, so the most problematic part of many grains is already absent from rice. Statistics indicate that the actual incidence of type 1 diabetes is lowest in countries with high consumption of white rice.
Olive oil 100 grams of olive oil provide:
• 884 calories.
• 0 g carbohydrates
• 0 g dietary fiber
• 216 g total fat
• 30 g saturated fat
• 0 mg cholesterol
• 0 g protein 		Olive oil carries large amounts of plant-derived anti-oxidants, phyto-sterols, and vitamins. Studies suggest that olive oil diet reduces the risk of type 2 diabetes, and might help prevent stroke. Olive oil helps improve the artrial function of elderly individuals thus keeping the heart young. Studies also suggest that the high content of Vitamin K in olive oil helps fight osteoporosis and protects against neuronal damage in the brain. Olive oil also protects against depression. The high content of Vitamin E protects against harmful oxygen free radicals.
Onion 100 grams of Onion provide:
• 40 calories
• 10.11 g carbohydrates
• 1.4 g dietary fiber
• 0.08 g total fat
• 0.026 g saturated fat
• 0.062 g unsaturated fat
• 0 mg cholesterol
• 0.92 g protein 		Onions are members of the Allium family, and are rich in sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. The sulfur compounds in onion can lower blood levels of cholesterol and triglycerides, and also improve cell membrane function in red blood cells. Moreover, many of our connective tissue components require sulfur for their formationOnions are an excellent source of polyphenols, including the flavonoid polyphenols. Within this flavonoid category, onions are a standout source of quercetin.
Additional information
Is it suggested to eat this meal if you suffer from some disease? If yes, for which one? It encounters diabetes type II and it also helps people with cardiovascular problems.
What is the primary base with which your food is prepared? Is this a derivative of oil or another base? The basis are the lentils that are derivatives of legumes. Additionally, it contains olive oil, which is a rich source of polyunsaturated fatty acids, and rice, which is a grains derivative.
What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments?

Leave a Reply