As I mentioned in an older post, not every fancy food means it is healthy and provides our body with all the essential nutrients!

http://www.eatlikemira.com/2012/07/11/food-and-money-eat-cheap-but-healthfully/

Mujaddara and mudardara are one of my favorite vegetarian dishes! Even though they are not expensive, but they are extra healthy and super tasty!! 🙂

For those who donnow what are these 2 dishes, they are primarily considered as a part of the Lebanese cuisine, and consist of cooked lentils together with groats, wheat or rice, garnished with roasted onions that have been sauteed in vegetable oil.

As I  said they are extremely easy, nutritious and economical dishes to make, and were once considered poor man’s food.

Mujaddara and mudardara prime  mineral is Iron which is essential for your hemoglobin and prevents anemia problems! It is also an anti-cancer agent, work on your immunity and  prevents learning difficulties among children!

Mujaddara and Mudardara are considered as plant protein food. To increase iron absorbtion in those 2, it is important to eat them with a vitamin C rich food!

That’s why mujaddara for example is most of the time eaten with a cabbage salad or a lettuce cucumber salad/lemon & olive oil dressing.

These iron- rich dishes can be a part of a healthy and fulfilling iftar during ramadan, also a good choice to have during souhour, as they are rich in carbs and fiber and give you the feeling of satitey for long hours.

Prepare yours at home!!!

Ingredients:

½ cup brown lentils, soaked an hour or more

½ cup long grain brown rice, rinsed

3 cups water

½ cup onion, sliced

½ teaspoon ground cumin

2 tablespoons olive oil

Salt and pepper as desired

minced garlic

dried chili pepper

half a cinnamon stick

 

Method:

Pick over the lentils to remove any stones.

 SautÊ the onion  in the olive oil for a minute or two. SautÊ the rice for a short time but do not let it burn.

 Add the water and other ingredients, bring to a boil for 40 minutes to an hour.  Check it every 10 minutes to  add water. -Remember! The final product should have some liquid but should not be very soupy.

Your dish is done when the rice and lentils no longer crunchy!

One plate provides only 160 calories!!!

Bon Appetit!! 😀

 

 

 

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