Your Recipe

Mujaddara (Middle East)

Složka Množství Kalorie
Koriandr listy 2g 0kcal
Cibule 450g 180kcal
Čočka 200g 704kcal
Rýžová bílá dlouhozrnná syrová 200g 730kcal
Olivový olej 45g 398kcal
Skořice mletá 1g 2kcal
Zeleninový vývar 960g 48kcal
Kmín, mletý 4g 15kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:

200 grams lentils (about 1 cup)
200 grams basmati rice (about 1 cup)
3 large onions, thinly sliced (about 450 grams)
45 ml olive oil (3 tablespoons)
4 grams cumin (2 teaspoons)
2 grams coriander (1 teaspoon)
1 gram cinnamon (1/2 teaspoon)
Salt and pepper to taste
960 ml water or vegetable broth (about 4 cups)
Instructions:

Rinse lentils and cook them in 480 ml of water (about 2 cups) until tender, about 20-25 minutes. Drain and set aside.
In a large skillet, heat olive oil and add sliced onions. Cook over medium heat, stirring occasionally, until onions are caramelized, about 20-25 minutes.
Remove half of the caramelized onions and set aside for garnish.
Add cumin, coriander, cinnamon, salt, and pepper to the remaining onions in the skillet. Stir for 1-2 minutes until fragrant.
Add rice and stir to coat with the onion mixture. Add 480 ml of water or vegetable broth (about 2 cups) and bring to a boil.
Reduce heat, cover, and simmer for 15-20 minutes until the rice is cooked.
Gently stir in the cooked lentils and heat through.
Serve Mujaddara topped with the reserved caramelized onions.

nutriční údaje
Velikost porce 310 g | ml
Množství na porci 346
1449
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.4g 11%
Nasycené tuky 1.2g 6%
Sodík 482mg 21%
Sacharidy celkem 57g 21%
Vláknina 5.4g 19%
Cukr 4.8g
Bílkoviny 12g 24%
Vitamin D 0mcg 0%
Vápník 51mg 4%
Železo 4.4mg 24%
Draslík 418mg 9%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 21.442 mcg 2%
Thiamin [B1] 0.559 mg 47%
Riboflavin [B2] 0.145 mg 11%
Niacin [B3] 2.565 mg 16%
Kyselina pantotenová [B5] 1.242 mg 25%
Vitamin B6 0.34 mg 20%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 303.2 mcg 0%
Vitamin C 7.838 mg 9%
Vitamin D 0 mcg 0%
Vitamin E 1.329 mg 9%
Vitamin K 8.756 mcg 7%
Betain 0.089 mg 0%
Cholin 39.37 mg 7%
Carbohydrates
živina Množství DV
Sacharidy celkem 56.7 g 21%
Sugars 4.8 g 10%
Vláknina 5.4 g 19%
Carbohydrate 55 g 0%
Čisté sacharidy 51.9g
aminokyseliny
živina Množství DV
Alanin 0.497 g 0%
Arginin 0.911 g 0%
Kyselina asparagová 1.201 g 0%
Cystein 0.159 g 0%
kyselina glutamová 1.93 g 0%
Glycin 0.461 g 0%
Histidin 0.298 g 0%
Izoleucin 0.468 g 0%
Leucin 0.811 g 0%
Lysin 0.356 g 0%
Metionin 0.128 g 0%
Fenylalanin 0.551 g 0%
Prolin 0.464 g 0%
Serin 0.52 g 0%
Treonin 0.395 g 0%
Tryptofan 0.112 g 0%
Tyrosin 0.309 g 0%
Valin 0.569 g 0%
Minerály
živina Množství DV
Vápník 51.23 mg 4%
Měď 0.38 mg 42%
Fluorid 0.83 mcg 0%
Železo 4.36 mg 24%
Hořčík 35.73 mg 9%
Mangan 0.99 mg 43%
Fosfor 162.14 mg 13%
Draslík 418.35 mg 9%
Selen 5.48 mcg 10%
Sodík 481.71 mg 21%
Zinek 1.67 mg 15%
další
živina Množství DV
Voda 230.638 g 0%
Popel 2.577 g 0%