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Published: . Last Updated: by: Ginny McMeans
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Mujadara Baked Rice and Lentils is straight up comfort food. Made richer with full-flavored spices and brought to your dinner table in a pretty casserole.
If you're looking for an inexpensive and easy recipe then this is the one. Mujadara is a classic recipe and is a staple in the Middle East. People have been making it for over 500 years.
Because this dish consists of a legume and grain it is a complete protein and also very high in protein per cup. It's just one of those perfect dishes.
Mujadara is not normally baked but it is so easy this way and it comes out perfect every time. About all you have to do is combine everything in a casserole and then it just takes care of itself in the oven.
Baked brown rice seems to come out so much more substantial and satisfying. It certainly has more nutrition than white rice.
I did pre-saute the onion before I added it to the mixture because I just like the extra sweetness that comes out of the onion that way.
Table of Contents
Ingredients
1tablespooncoconut oil
½cuponion, diced
3cupsvegetable broth - use low sodium to watch for your sodium intake
1cupdried brown lentils
⅔cupbrown rice
½teaspoonground cumin
¼teaspoonground cloves
¼teaspoonground cinnamon
1teaspoonsea salt
¼teaspoonblack pepper
Mujadara as a Side Dish
You can serve it as a main dish with other smaller sides. It is actually fun to have only side dishes for dinner.
I'm not sure is mujadara is considered a side dish in Palestine but it sure is delicious. You could add a loaf of crusty bread too and definitely a salad. So good!
Now you have it. Lentils and rice made richer with full-flavored spices and brought to your dinner table in a pretty casserole.
📋 Recipe
Mujadara Baked Rice and Lentils Casserole
Ginny McMeans
Mujadara Baked Rice and Lentils is straight up comfort food.
Meanwhile, to an 8" x 10" casserole add rice, lentils, all the spices and sauted onion. It could be a 9" x 9" or close to its size also.
Be careful and pour the broth over everything in the casserole dish.
Stir until all is evenly dispersed. The rice and lentils will settle on the bottom.
Cover with a fitted lid or cover tightly with foil. Leaving enough foil to go over the edges, liberally.
Bake at 325 degrees for 60 minutes.
Check and see if the liquid has absorbed and the rice is tender. If not add another 10 minutes.
It will still be very moist.
Serve and sprinkle with fresh parsley - if you like.
Video
Notes
A serving is about 1 ¼ cup each.
IF FREEZING:
Please follow any of the directions defined in my article How to Prepare Food for the Freezer.
TO PREPARE AFTER FREEZING:
If you have frozen leftover mujadara in smaller rigid containers then take out the containers and put in the fridge the day before serving. Heat in a microwave on high, stirring about every 2 minutes until heated through.
Store: You can store any leftover mujadara in an airtight container in the fridge for between 3-4 days. Freeze: Lentils and rice are very freezer-friendly. Simply transfer leftovers to freezer-safe container/s and freeze for up to 3 months. Allow it to thaw in the fridge overnight before reheating.
Mujaddara is the Arabic word for "pockmarked"; the lentils among the rice resemble pockmarks. The first recorded recipe for mujaddara appears in Kitab al-Tabikh, a cookbook compiled in 1226 by al-Baghdadi in Iraq. Containing rice, lentils, and meat, it was served this way during celebrations.
This meal is a complete protein, so you can enjoy it as a main dish. To round out the meal I suggest topping with the caramelized onions, toasted almonds (or pine nuts), chopped fresh cilantro, a dollop of plain unsweet coconut yogurt, and a crisp salad on the side.
Yes, it works. According to America's Test Kitchen's New Cooking School Cookbook, “Cooked long-grain white and brown rice can be frozen [in a zipper-lock bag in the freezer]. Simply spread the cooked rice on a rimmed baking sheet and let it cool completely.
Any whole grain can be cooked and frozen: white or brown rice, barley, farro, wheat berries, rye berries, or buckwheat. Even smaller grains like quinoa or millet do well.
Lentils are a nutritional powerhouse, because apart from being high in protein and fibre while being low in fat, they are also essential for weight loss, heart health, low cholesterol and many other nutritional benefits.
What country does Mujadara come from? Lentils and rice are staple foods throughout the Middle East and the Arab world. The first written recipe for Mujaddara was found in an Iraqi cookbook called Kitab al-Tabikh and written in 1226.
Lentil protein, like other pulse proteins, is a good source of the essential amino acids, particularly leucine, lysine, threonine, and phenylalanine, but is deficient in the sulfur-containing essential amino acids methionine and cysteine (Table 11.1).
Eating lentils can cause gas and bloating because they're high in fiber that your body is unable to break down. While fiber plays a large role in supporting and regulating your digestive system and bowel movements, it can also produce bacteria that leads to cramping and gas pains.
Lentils. Lentils have more protein than any other bean (including chickpeas, white beans, and black beans). One cup contains a hefty 18 grams of protein, while the same amount of chickpeas has 14 grams.
Considering that mujadara is made with protein- and fiber-packed lentils as its base, this is a very healthy legume dish. Plant-based protein, defined! Mujadara with rice is healthy because the rice is paired with the lentils. Mujadara without rice, using bulgur instead, results in even higher nutritional value.
Foods that have all 9 essential amino acids are called “complete” proteins. Foods that lack one or more essential amino acids are called “incomplete”. Lentils and rice are both “incomplete” proteins, but pairing them together will form a “complete” protein.
Cooked lentils and lentil puree can be frozen and used within three months, or refrigerated for up to one week. Be sure that they are sealed tight in air-tight containers or plastic bags to prevent freezer burn. Is there a cooking time difference between split and whole lentils? Yes there is.
Soups and stews are easy-to-make freezer meals. Once prepared, these entrees can be served with rice or pasta and additional vegetables or fruits to make a full meal. You also can cook batches of lentils, peas or chickpeas and freeze them in single-serving or meal-size portions.
You can—rinse and drain two cans of lentils and stir them into the cooked rice. Want to substitute another variety of lentil? Your best bet would be to cook it separately and stir it into the cooked rice.
For any leftover rice and lentils cool quickly and refrigerate. Rice can be reheated once (reheat thoroughly until it is piping hot) and should not be kept longer than two days. Rice and lentils are two of my store cupboard essentials.
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