Mujaddara (Rice and Lentils with Crispy Onions)
Inspired by techniques from America's Test Kitchen and Serious Eats.
Onions fried crisp from cold, lentils parboiled, and soaked basmati toasted in the onion oil with warm spices, then cooked together and finished with the onions.
None of the 14 major EU allergens. Always check the labels of the products you use.
Method
- 1
Fry the onions from cold. Put the onions and 375 ml oil in the casserole and set it over high heat. Cook for 25-30 min, stirring often and more frequently as they start to colour, until deep golden. Starting cold lets the onions release their water slowly so they crisp evenly.
- 2
Drain and keep the oil. Tip the onions into the colander set over a bowl, then spread them on a lined tray so they stay crisp. Keep 3 tbsp of the onion-flavoured oil for the rice.
- 3
Parboil the lentils. Simmer the lentils in 1000 ml water with 0.5 tsp salt over low heat for 15-17 min, until just tender but still holding their shape. Drain; they finish cooking with the rice.
- 4
Soak and rinse the rice. Soak the rice in hot water for 15 min, then swish and change the water 4-5 times until it runs almost clear. Washing off surface starch is what keeps the grains separate.
- 5
Toast with the spices. Wipe out the casserole, then heat the 3 tbsp onion oil with the garlic and all the spices over medium heat for 2 min. Add the drained rice and stir for 3 min, until the grain edges turn translucent.
- 6
Cook and rest. Add the 540 ml water, sugar and 0.75 tsp salt, bring to the boil and stir in the lentils. Cover and cook on low for 12 min, then take it off the heat, lay the tea towel under the lid and rest for 10 min.
- 7
Serve. Fork two-thirds of the onions and the parsley through the rice and lentils. Heap the remaining crispy onions on top just before serving.
Storage
Refrigerate the rice and lentils promptly and covered up to 3 days; store the onions separately at room temperature in an airtight box for 2 days. Reheat rice only once, covered with a splash of water, until piping hot (74 °C). Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why it's healthy
- Total fat: 20.2 % of energy (limit ≤ 30%)
- Saturated fat: 1.8 % of energy (limit < 10%)
- Free sugars: 0.7 % of energy (limit < 10%)
- Salt: 1.54 g (limit ≤ 1.7 g)
- Fibre or fruit & veg: 10.5 g fibre / 225 g veg (limit ≥ 7 g fibre or 80 g fruit & veg)
Per serving, worked out from the nutrition table against our WHO-based rule. Not endorsed by WHO.
Equipment
- large heavy casserole (Dutch oven) with lid
- colander
- slotted spoon
- 2 rimmed trays lined with kitchen paper
- medium saucepan
- mixing bowl
- fine-mesh sieve
- clean tea towel
- instant-read thermometer
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 561 kcal |
| Protein | 18.8 g |
| Carbohydrate | 95.6 g |
| of which sugars | 11.7 g |
| of which free sugars | 1 g |
| Fat | 12.6 g |
| of which saturates | 1.1 g |
| Fibre | 10.5 g |
| Salt | 1.54 g |
Protein per 100 kcal
3.4 g High Protein needs ≥ 10 g
Calculated from USDA FoodData Central ingredient values
