Brown Rice and Lentil Mujadara
Brown rice and green lentils come together with sweet caramelized onion, garlic, ginger, and warm spices for a hearty, aromatic dish. Cumin, cinnamon, and black pepper add depth, making it a satisfying vegetarian main or a substantial side for a family meal.
- Prep15 mins
- Cook50 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Brown Rice and Lentil Mujadara, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 9 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 67
- Heart Health
- 46
- Metabolic
- 31
- Digestive
- 31
- Inflammatory
- 29
- Performance
- 49
- General Wellness
- 1
Heat olive oil in a pot over medium heat. Cook and stir the onion and garlic until the onion softens, 5 to 7 minutes. Add ginger and stir until fragrant, 1 minute. Add brown rice and stir to coat it with oil.
- 2
Stir lentils, cumin, salt, black pepper, and cinnamon into the rice mixture. Add water to cover the mixture. Place the lid on the pot and simmer over low heat until the lentils are tender and the rice has absorbed the water, about 45 minutes.
- 3
Add the brown rice and stir to coat the rice with the oil.
- 4
Stir the lentils, cumin, salt, black pepper, and cinnamon into the rice mixture; cover with water.
- 5
Place the lid on the pot and simmer over low heat until the lentils are tender and the rice has absorbed the water.
- Calories 191.12 kcal Moderate 10%
- Protein 4.45 g Low Source 9%
- Carbohydrate 29.85 g 11%
- Total Fat 7.53 g Moderate 10%
- Saturated Fat 0.96 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 18.13 mg Low Source 1%
- Dietary Fiber 3.76 g Moderate 13%
- Total Sugars 3.2 g --
- Added Sugars 3.11 g Moderate 6%
- Calcium 17.13 mg Low Source 1%
- Iron 1.47 mg Low Source 8%
- Potassium 161.82 mg Low Source 3%
- Vitamin A 1.13 mcg Low Source 0%
- Vitamin C 3.86 mg Low Source 4%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Garlic 🧄
- Onions 🧅
About This Recipe
Brown Rice and Lentil Mujadara is made with 12 ingredients and serves 8. It takes about 1 hr 5 mins and is rated easy. Key ingredients include Black Pepper, Brown Rice, Fresh Ginger, and Garlic. Each serving provides about 191.12 kcal.
Recipe Questions
- What is Brown Rice and Lentil Mujadara made of?
- The main ingredients are Black Pepper, Brown Rice, Fresh Ginger, Garlic, Green Lentils. The full list of 12 is above.
- How long does it take to make Brown Rice and Lentil Mujadara?
- About 1 hr 5 mins in total: 15 mins to prepare and 50 mins to cook.
- How many calories are in one serving?
- One serving provides about 191.12 kcal. The full nutrition breakdown is above.
- Is Brown Rice and Lentil Mujadara easy to make?
- This recipe is rated easy, with 12 ingredients and 5 steps.
- Is Brown Rice and Lentil Mujadara healthy?
- Brown Rice and Lentil Mujadara has an easyChef Pro health score of 49/100. Per serving, it provides 191.12 calories and 4.45 g of protein, or 9% of the Daily Value. Worth noting per serving: added sugars at 3.11 g (6% of the Daily Value). It contains Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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