Your Recipe

Mujaddara

Ingrédient Quantité Calories
Oignons 300g 120kcal
Riz blanc à long grain cru 200g 730kcal
Huile d'olive 60g 530kcal
Poivre noir 1g 3kcal
Sel de mer 5g 0kcal
Cumin, moulu 2g 8kcal
Lentilles vertes 200g 704kcal
Yogourt à la vanille, sans matière grasse 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

Valeurs nutritives
Taille des portions 207 g | ml
Quantité par portion 535
2240
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 21%
Gras saturés 2.3g 11%
Sodium 508mg 22%
Total des glucides 82g 30%
Fibres alimentaires 7.4g 26%
Sucre 5.1g
Protéine 17g 34%
Vitamine D 0.1mcg 1%
Calcium 72mg 6%
Fer 6mg 33%
Potassium 540mg 11%
* 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 10.538 mcg 1%
Thiamine [B1] 0.769 mg 64%
Riboflavine [B2] 0.182 mg 14%
Niacine [B3] 3.527 mg 22%
Acide pantothénique [B5] 1.756 mg 35%
Vitamine B6 0.452 mg 27%
Cobalamine [B12] 0.08 mcg 0%
Floate [B9] 448.993 mcg 0%
Vitamine C 7.839 mg 9%
Vitamine D 0.135 mcg 1%
Vitamine E 2.496 mg 17%
Vitamine K 12.316 mcg 10%
Bétaïne 0.112 mg 0%
Choline 58.212 mg 11%
Carbohydrates
nutriment Quantité DV
Total des glucides 81.6 g 30%
Sugars 5.1 g 10%
Fibres alimentaires 7.4 g 26%
Carbohydrate 47.1 g 0%
Glucides nets 76.4g
acides aminés
nutriment Quantité DV
Alanine 0.77 g 0%
Arginine 1.349 g 0%
Acide aspartique 1.828 g 0%
Cystéine 0.244 g 0%
Acide glutamique 2.946 g 0%
Glycine 0.701 g 0%
Histidine 0.46 g 0%
Isoleucine 0.738 g 0%
Leucine 1.283 g 0%
Lysine 1.085 g 0%
Méthionine 0.212 g 0%
Phénylalanine 0.858 g 0%
Proline 0.782 g 0%
Sérine 0.818 g 0%
Thréonine 0.615 g 0%
Tryptophane 0.167 g 0%
Tyrosine 0.497 g 0%
Valine 0.907 g 0%
Minéraux
nutriment Quantité DV
Calcium 72.49 mg 6%
Cuivre 0.53 mg 58%
Fluorure 0.91 mcg 0%
Fer 6.01 mg 33%
Magnésium 49.11 mg 12%
Manganèse 1.39 mg 60%
Phosphore 235.85 mg 19%
Potassium 540.18 mg 11%
Sélénium 8.75 mcg 16%
Sodium 507.99 mg 22%
Zinc 2.46 mg 22%
autres
nutriment Quantité DV
Eau 88.694 g 0%
Cendres 2.14 g 0%