img_7176Mujadara is a middle eastern dish that traditionally consists of lentils, rice, and caramelized onions. It is usually seasoned with cumin, coriander, and mint, and is often garnished with yogurt. This meal is extremely flavorful, creamy, delicious, and oh-so-satisfying. It’s been one of my favorite meals lately.

My dear spouse (who does not have any trace of food issues) has been inspired by all my healthy, delicious meals and made this for himself one night. It looked so good I had to make my own version.

This recipe is for a single serving, but it is easily made in large quantities and the components can be easily stored in separate containers for weighing at mealtime.

If you don’t eat grains yet, you can just enjoy the lentils and veggies without the rice. The yogurt sauce and mint is delicious over anything. The rice is not critical.

The yogurt sauce can be made two different ways, it can be thinner like a sauce, or a thick dollop like greek yogurt. I like both. If you want thicker yogurt, you can strain vegan yogurt for a few hours in a coffee filter or fine cheesecloth (see picture). Or you can buy a fancy yogurt strainer but why would you do that?

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This recipe is adapted from and inspired by this recipe from Food 52.

Mujadara Lentils w/ Spiced Yogurt & Mint

  • Servings: Makes 1 Servings
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Each Serving Contains:

  • 1 Veggie Serving (adjust quantity to your individual food plan)
  • 1 Protein
  • 1 Fat

Ingredients

Veggie Serving 

  • 1 large sweet onion
  • Kale
  • Brussels sprouts

Protein Serving

  • 4 oz vegan yogurt, (strained for a few hours in a coffee filter)
  • 3 oz cooked green or black lentils (1/2 protein serving)

Condiments & Spices

  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon cumin (freshly ground, if possible)
  • 1/4 teaspoon coriander (freshly ground if possible)
  • 1/8 teaspoon spicy paprika 
  • tablespoon chopped fresh mint 
  • Juice and zest of half a lemon
  • 1/4 teaspoon salt

Fat Serving

  • Olive oil (or desired neutral-flavored cooking oil)

Maintenance Modifications

  • Grain Additions: Rice or another favorite grain
  • Protein Additions: Increase lentils or yogurt
  • Fat Additions: Drizzle of olive oil

Directions

  1. Cook lentils and rice separately according to package directions. They will be plain.
  2. Also begin roasting the brussels sprouts, halved or quartered lengthwise, at 400 degrees with a light spray of oil and a generous amount of salt and pepper.
  3. While these cook, make the onions. Add the sliced onions to a heavy bottomed pot, with no oil, over medium heat, and cook for about 5 minutes, covered with a lid, stirring occasionally. They will soften and start to release their liquid.
  4. When they are just starting to stick, add a fat serving of oil.
  5. Cook them, covered, for a long time, longer than you think they should be cooked. Let them burn a little, don’t stir too often. The bottom layer is supposed to char and crisp a little bit. The goal is to cook them way down until they are dark, mushy, and sweet.
  6. Weigh out your desired amount of onions, accounting for the fat serving (0.5 oz), and supplement other veggies (roasted brussels sprouts, and/or kale) for the rest of your veggie serving. The onions won’t be enough on their own.
  7. Pour the yogurt sauce on top of the dish, and garnish with chopped mint and fresh mint leaves.
  8. Stir all of the spices, lemon zest, and lemon juice into the yogurt.

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