Mujadara is a delicious and healthy Mediterranean or middle-eastern lentil and rice dish. To make it more WW friendly, we did away with the considerable oil typically used.
WW SmartPoints per one 9 oz serving:
- Green = 8 SP
- Blue = 5 SP
- Purple = 0 SP
This was fantastic and we have it often. It is definitely a new taste for mid-western palates. We found that 6 oz servers are probably plenty because this was REALLY filling!
A healthy take on a traditional mid-eastern lentil and rice dish.
- 1 cup Brown and Wild Rice Mix I use 1/2 cup each Brown and Wild
- 1 cup Lentils Green or Brown
- 3 large Onions sliced
- 1 small Onion diced
- 1 cup Fat Free Greek Yogurt recommend Fage brand
- 1 Tbsp Ground Cumin
- 1/2 tsp Ground Allspice
- 4 cup Chicken Broth Any type
- 1/2 tsp Salt for onions
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Rinse your rice and lentils (pick out any bad lentils or rocks)
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Slice three onions and dice your small onion.
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Set aside 1/4 C chicken broth
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Set aside 1/2 tsp cumin
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Mince garlic (if using whole or sliced cloves)
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Add 3 3/4 cup chicken broth to a 4 to 5 qt pot and turn to med high heat
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Add rice, lentils and DICED onions to the pot
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Add allspice and 2 1/2 tsp cumin to pot with your rice and lentils
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Bring to a boil
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Once broth comes to a boil turn to low heat, cover and let simmer for 20 minutes
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Start frying the onions (see below) and let rice/lentil mix continue to simmer for another 20-25 minutes
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Rice/lentil mix is done once liquid is absorbed and rice is soft. If you have liquid left in pan leave uncovered for the last 5 min of cooking and turn up heat (watching closely and stir often).
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If you choose to use water instead of chicken broth be sure to use a tsp or two of chicken base to your rice.
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Add sliced onions to a non-stick pan over medium-high heat
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Sprinkle the salt and 1/2 tsp of the Cumin over sliced onions
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Continue frying onions while lentils ad rice boil, stirring regularly
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As onions caramelize and start turning brown, stir more often
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Occasionally, use a little of the 1/4 C chicken broth to deglaze the pan
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Cook until onions are deep brown (careful not to burn.) This takes about 20-25 minutes
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Add minced garlic to pan with a drop of oil (optional) and brown (garlic can burn quickly so be careful)
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Once rice is done, measure out 9 oz of rice/lentil mix onto plate or bowl
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Top with 1/4 of the fried onions
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Serve with 2 oz Greek yogurt
Recipe Video
This is for 4 servings at 5 SP per serving for Blue, 8 SP for Green, and 0 for Purple (If using yogurt as a topping). We found that six six-ounce servings would probably have been plenty as it is a very filling dish.
This is made with NO oils but you can use a spritz of olive oil spray for cooking the onions for no added smart points. Be sure to keep a close eye on the onions as they burn quickly once they are close to done!
I’ve made this twice now. It is really good, and so satisfying! I’m on the purple plan, and since I use brown rice, this is a wonderful zero point dish. The caramelized onions really make it extra delicious! Thank you Carrie for introducing us to this delicious, healthy dish!
I have a question, can you cook this in a rice cooker under brown rice setting?
Gina