Your Recipe

Mujaddara (Middle East)

Zutat  Menge  Kalorien 
Koriander (Cilantro) Blätter 2g 0kcal
Zwiebeln 450g 180kcal
Linsen 200g 704kcal
Reis weiß langkörnig roh 200g 730kcal
Olivenöl 45g 398kcal
Zimt gemahlen 1g 2kcal
Gemüsebrühe[pl:]Bulion warzywny 960g 48kcal
Kreuzkümmel, gemahlen 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.

Nährwertangaben 
Portionsgröße  310 g | ml
Menge pro Portion  346
1449
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.4g 11%
Gesättigte Fettsäuren  1.2g 6%
Natrium 482mg 21%
Gesamte Kohlenhydrate  57g 21%
Ballaststoffe  5.4g 19%
Zucker  4.8g
Protein  12g 24%
Vitamin D 0mcg 0%
Kalzium 51mg 4%
Eisen  4.4mg 24%
Kalium 418mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.242 mg 25%
Vitamin B6 0.34 mg 20%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  56.7 g 21%
Sugars 4.8 g 10%
Ballaststoffe  5.4 g 19%
Carbohydrate 55 g 0%
Netto-Kohlenhydrate 51.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.497 g 0%
Arginin 0.911 g 0%
Asparaginsäure 1.201 g 0%
Cystein 0.159 g 0%
Glutaminsäure 1.93 g 0%
Glycin 0.461 g 0%
Histidin 0.298 g 0%
Isoleucin 0.468 g 0%
Leucin 0.811 g 0%
Lysin 0.356 g 0%
Methionin 0.128 g 0%
Phenylalanin 0.551 g 0%
Prolin 0.464 g 0%
Serin 0.52 g 0%
Threonin 0.395 g 0%
Tryptophan 0.112 g 0%
Tyrosin 0.309 g 0%
Valin 0.569 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 51.23 mg 4%
Kupfer 0.38 mg 42%
Fluorid 0.83 mcg 0%
Eisen  4.36 mg 24%
Magnesium 35.73 mg 9%
Mangan 0.99 mg 43%
Phosphor 162.14 mg 13%
Kalium 418.35 mg 9%
Selen 5.48 mcg 10%
Natrium 481.71 mg 21%
Zink 1.67 mg 15%
andere
Nährstoff Menge  DV
Wasser 230.638 g 0%
Asche 2.577 g 0%