Your Recipe

Mujaddara

Zutat  Menge  Kalorien 
Zwiebeln 300g 120kcal
Reis weiß langkörnig roh 200g 730kcal
Olivenöl 60g 530kcal
Schwarzer Pfeffer 1g 3kcal
Meersalz 5g 0kcal
Kreuzkümmel, gemahlen 2g 8kcal
Linsen grün 200g 704kcal
Joghurt, Vanille, fettfrei 60g 47kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 cup brown or green lentils
• 1 cup rice
• 2 large onions, thinly sliced
• 4 tablespoons olive oil
• 1 teaspoon cumin
• Salt and pepper, to taste
• Yogurt (optional), for serving
Instructions:
o Rinse lentils and rice separately under cold water.
o In a pot, bring 2 cups of water to a boil. Add lentils and cook for 15 minutes.
o Add rice to the pot with lentils, cover, and simmer for another 15-20 minutes until both are tender.
o Heat olive oil in a skillet over medium heat.
o Add thinly sliced onions and cook slowly, stirring occasionally, until golden brown and caramelized.
o Mix cooked lentils and rice together in a serving bowl.
o Season with cumin, salt, and pepper.
o Top with caramelized onions.
o Serve warm, optionally with a dollop of yogurt on the side.rice

Nährwertangaben 
Portionsgröße  207 g | ml
Menge pro Portion  535
2240
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 21%
Gesättigte Fettsäuren  2.3g 11%
Natrium 508mg 22%
Gesamte Kohlenhydrate  82g 30%
Ballaststoffe  7.4g 26%
Zucker  5.1g
Protein  17g 34%
Vitamin D 0.1mcg 1%
Kalzium 72mg 6%
Eisen  6mg 33%
Kalium 540mg 11%
* 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 10.538 mcg 1%
Thiamin [B1] 0.769 mg 64%
Riboflavin [B2] 0.182 mg 14%
Niacin [B3] 3.527 mg 22%
Pantothensäure [B5] 1.756 mg 35%
Vitamin B6 0.452 mg 27%
Cobalamin [B12] 0.08 mcg 0%
Folat [B9] 448.993 mcg 0%
Vitamin C 7.839 mg 9%
Vitamin D 0.135 mcg 1%
Vitamin E 2.496 mg 17%
Vitamin K 12.316 mcg 10%
Betain 0.112 mg 0%
Cholin 58.212 mg 11%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  81.6 g 30%
Sugars 5.1 g 10%
Ballaststoffe  7.4 g 26%
Carbohydrate 47.1 g 0%
Netto-Kohlenhydrate 76.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.77 g 0%
Arginin 1.349 g 0%
Asparaginsäure 1.828 g 0%
Cystein 0.244 g 0%
Glutaminsäure 2.946 g 0%
Glycin 0.701 g 0%
Histidin 0.46 g 0%
Isoleucin 0.738 g 0%
Leucin 1.283 g 0%
Lysin 1.085 g 0%
Methionin 0.212 g 0%
Phenylalanin 0.858 g 0%
Prolin 0.782 g 0%
Serin 0.818 g 0%
Threonin 0.615 g 0%
Tryptophan 0.167 g 0%
Tyrosin 0.497 g 0%
Valin 0.907 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 72.49 mg 6%
Kupfer 0.53 mg 58%
Fluorid 0.91 mcg 0%
Eisen  6.01 mg 33%
Magnesium 49.11 mg 12%
Mangan 1.39 mg 60%
Phosphor 235.85 mg 19%
Kalium 540.18 mg 11%
Selen 8.75 mcg 16%
Natrium 507.99 mg 22%
Zink 2.46 mg 22%
andere
Nährstoff Menge  DV
Wasser 88.694 g 0%
Asche 2.14 g 0%