Your Recipe

Lentils, Rice and Caramelized Onions (Mujadara)

Zutat  Menge  Kalorien 
Zwiebeln 275g 110kcal
Linsen 346.5g 1220kcal
Speisesalz 4.5g 0kcal
Pflanzenöl 28g 248kcal
Schwarzer Pfeffer 1.4g 4kcal
Reis, weiss, langkörnig, parboiled, nicht angereichert, gekocht 155g 191kcal

Recipe Instructions:

Ingredients
2 tablespoons oil
1 large onion thinly sliced
1 3/4 cups lentils rinsed and sorted
1 cup rice white par-boiled
1 1/2 teaspoons salt
1/2 teaspoon pepper
Instructions
Heat oil in a deep sauce pot over medium heat and sauté onions until translucent and caramelized, 20-25 minutes, stirring frequently. Sprinkle with salt and pepper to taste. Remove from pan and set aside.
In the same pan, add lentils and increase heat to medium-high. Toast lentils for 60 seconds then add 6 cups water. Bring pot to a boil then reduce heat to low and simmer until lentils are halfway cooked, about 15 minutes.
Add rice, salt and pepper to the pot and bring mixture to a boil. Stir once, cover with lid, then reduce heat to low. Cook until all liquid is absorbed, about 15 minutes.
Fluff lentils and rice with a fork before serving with caramelized onions. Serve with plain yogurt or Lebanese Cucumber Laban if you wish.

Nährwertangaben 
Portionsgröße  203 g | ml
Menge pro Portion  443
1853
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.1g 10%
Gesättigte Fettsäuren  1.1g 6%
Natrium 445mg 19%
Gesamte Kohlenhydrate  72g 26%
Ballaststoffe  11g 39%
Zucker  4.7g
Protein  23g 46%
Vitamin D 0mcg 0%
Kalzium 55mg 4%
Eisen  5.9mg 33%
Kalium 713mg 15%
* 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 1.827 mcg 0%
Thiamin [B1] 0.817 mg 68%
Riboflavin [B2] 0.209 mg 16%
Niacin [B3] 3.235 mg 20%
Pantothensäure [B5] 2.068 mg 41%
Vitamin B6 0.612 mg 36%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 429.218 mcg 0%
Vitamin C 8.986 mg 10%
Vitamin D 0 mcg 0%
Vitamin E 1.265 mg 8%
Vitamin K 13.432 mcg 11%
Betain 0.1 mg 0%
Cholin 87.754 mg 16%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  71.7 g 26%
Sugars 4.7 g 9%
Ballaststoffe  10.9 g 39%
Carbohydrate 61.7 g 0%
Netto-Kohlenhydrate 67g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.973 g 0%
Arginin 1.82 g 0%
Asparaginsäure 2.549 g 0%
Cystein 0.305 g 0%
Glutaminsäure 3.702 g 0%
Glycin 0.941 g 0%
Histidin 0.638 g 0%
Isoleucin 0.985 g 0%
Leucin 1.667 g 0%
Lysin 0.683 g 0%
Methionin 0.211 g 0%
Phenylalanin 1.131 g 0%
Prolin 0.977 g 0%
Serin 1.055 g 0%
Threonin 0.821 g 0%
Tryptophan 0.216 g 0%
Tyrosin 0.615 g 0%
Valin 1.147 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 55.31 mg 4%
Kupfer 0.71 mg 79%
Fluorid 0.9 mcg 0%
Eisen  5.93 mg 33%
Magnesium 51.69 mg 12%
Mangan 1.48 mg 64%
Phosphor 285.22 mg 23%
Kalium 713.27 mg 15%
Selen 4.05 mcg 7%
Natrium 444.82 mg 19%
Zink 3.1 mg 28%
andere
Nährstoff Menge  DV
Wasser 95.744 g 0%
Asche 3.843 g 0%