Mujadara - Lentils & Rice with Caramelized Onions and Crispy Shallots served with Minty Yogurt Sauce

Download the MIND Diet Mujadara

Mujadara is a fragrant Middle Eastern dish made with lentils, rice, and caramelized onions, offering a delicious blend of comfort and nutrition. Packed with fiber from lentils and prebiotics from onions, this dish supports a healthy gut microbiome, promoting digestion and sustained energy. The warm, aromatic spices like cumin and cinnamon not only enhance flavor but also provide anti-inflammatory and antimicrobial properties that can support digestive balance. Pair it with a side of probiotic-rich yogurt to nourish your gut with beneficial bacteria, making it a perfect, balanced meal for vegetarians and meat eaters alike.

PREP TIME: 15 minutes

COOK TIME: 45 minutes 

SERVES: 6 

MIND POINTS: 1 Bn, 1 WG, 1 OV, 0.5 EVOO

INGREDIENTS: 

• 1 cup green lentils, rinsed and sorted

• 1 cup brown rice, rinsed

• 3 large yellow onions, thinly sliced

• 1/4 cup olive oil

• 2 teaspoons ground cumin

• 1 teaspoon ground coriander

• 1/2 teaspoon ground turmeric

• 1 teaspoon allspice

• 1 teaspoon cinnamon

• ½ teaspoon salt

For the Crispy Shallots:

• 2 shallots, peeled and thinly sliced

• 1–2 tablespoons flour

• 1/4 cup avocado oil

For the Mint Yogurt Sauce:

• 1 cup 2% Greek yogurt

• Juice of 1/2 a lemon

• 1/4 cup chopped fresh parsley

• 1 clove garlic, minced

• 1 tablespoon fresh mint, chopped

• 1/4 teaspoon salt 

• Pepper to taste

Optional Toppings:

• Hot sauce

• Hummus or tahini

• Additional fresh herbs

DIRECTIONS: 

1. Cook the Lentils: In a medium pot, combine lentils with 4 cups of water. Bring to a boil, then reduce heat to a gentle simmer. Partially cover and cook for 10–15 minutes until the lentils are tender but still slightly firm. Drain and set aside.

2. Cook the Rice: In another pot, bring 1 ½ cups of water to a boil. Stir in the rinsed rice, cover, and reduce heat to low. Simmer for 30 minutes or until the rice is cooked through. Remove from heat and let sit covered for 5 minutes before fluffing with a fork.

3. Caramelize the Onions: Meanwhile, in a large pan over medium-low heat, warm the olive oil. Add the sliced onions and cook, stirring frequently, for about 20 minutes or until they turn golden brown and translucent. If they start to stick, add a splash of water to deglaze the pan.

4. Cook the Spices & Combine: Stir in the cumin, coriander, turmeric, allspice, cinnamon, and salt. Toast the spices for about 1 minute until fragrant. Add the cooked lentils and rice to the pan, stirring well to coat them evenly with the spices and onions. Taste and adjust seasoning as needed. Cover and set aside to keep warm.

5. Prepare Crispy Shallots: Toss the sliced shallots in flour and shake off any excess. Heat the avocado oil in a medium pan over medium heat. To test the oil, drop in one shallot slice—if it sizzles, the oil is ready. Fry the shallots in batches, stirring frequently until golden brown and crispy. Transfer to a paper towel-lined plate to drain.

6. Make the Yogurt Sauce: In a small bowl, mix Greek yogurt, lemon juice, parsley, minced garlic, mint, salt, and pepper. Stir until well combined. Set aside.

7. Assemble & Serve: Spoon the rice and lentil mixture into bowls. Sprinkle with crispy shallots and drizzle with the yogurt sauce. Garnish with additional fresh herbs, hot sauce, hummus, or tahini if desired.

NUTRITION FACTS: