Your Recipe

Mujaddara (Middle East)

Ingrédient Quantité Calories
Coriandre 2g 0kcal
Oignons 450g 180kcal
Lentilles 200g 704kcal
Riz blanc à long grain cru 200g 730kcal
Huile d'olive 45g 398kcal
Cannelle moulue 1g 2kcal
Bouillon de légumes 960g 48kcal
Cumin, moulu 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.

Valeurs nutritives
Taille des portions 310 g | ml
Quantité par portion 346
1449
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.4g 11%
Gras saturés 1.2g 6%
Sodium 482mg 21%
Total des glucides 57g 21%
Fibres alimentaires 5.4g 19%
Sucre 4.8g
Protéine 12g 24%
Vitamine D 0mcg 0%
Calcium 51mg 4%
Fer 4.4mg 24%
Potassium 418mg 9%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 21.442 mcg 2%
Thiamine [B1] 0.559 mg 47%
Riboflavine [B2] 0.145 mg 11%
Niacine [B3] 2.565 mg 16%
Acide pantothénique [B5] 1.242 mg 25%
Vitamine B6 0.34 mg 20%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 303.2 mcg 0%
Vitamine C 7.838 mg 9%
Vitamine D 0 mcg 0%
Vitamine E 1.329 mg 9%
Vitamine K 8.756 mcg 7%
Bétaïne 0.089 mg 0%
Choline 39.37 mg 7%
Carbohydrates
nutriment Quantité DV
Total des glucides 56.7 g 21%
Sugars 4.8 g 10%
Fibres alimentaires 5.4 g 19%
Carbohydrate 55 g 0%
Glucides nets 51.9g
acides aminés
nutriment Quantité DV
Alanine 0.497 g 0%
Arginine 0.911 g 0%
Acide aspartique 1.201 g 0%
Cystéine 0.159 g 0%
Acide glutamique 1.93 g 0%
Glycine 0.461 g 0%
Histidine 0.298 g 0%
Isoleucine 0.468 g 0%
Leucine 0.811 g 0%
Lysine 0.356 g 0%
Méthionine 0.128 g 0%
Phénylalanine 0.551 g 0%
Proline 0.464 g 0%
Sérine 0.52 g 0%
Thréonine 0.395 g 0%
Tryptophane 0.112 g 0%
Tyrosine 0.309 g 0%
Valine 0.569 g 0%
Minéraux
nutriment Quantité DV
Calcium 51.23 mg 4%
Cuivre 0.38 mg 42%
Fluorure 0.83 mcg 0%
Fer 4.36 mg 24%
Magnésium 35.73 mg 9%
Manganèse 0.99 mg 43%
Phosphore 162.14 mg 13%
Potassium 418.35 mg 9%
Sélénium 5.48 mcg 10%
Sodium 481.71 mg 21%
Zinc 1.67 mg 15%
autres
nutriment Quantité DV
Eau 230.638 g 0%
Cendres 2.577 g 0%