Mujadara Bowl

Mujadara Bowl
Mujadara is the popular Middle Eastern combination of brown or green lentils and rice usually seasoned with cumin, coriander or mint. It is topped with caramelized or fried onions and typically served with yogurt and alongside vegetables and other side dishes. In Israel and Palestine bulgur replaces the rice. In Egypt it is called Kushari, in India the healing Ayurvedic version is called Khichari and Iranians refer to this dish as Addas Polo. I have adapted the classic lentils and rice dish to a bowl version featuring seasonal roasted veggies and swapped out the rice for quinoa. While you can use any dressing, I loved using a couple classic Middle Eastern ingredients, tahini and parsley to compliment the dish, as well as pay homage to its Middle Eastern heritage. What I love about most bowl meals is it's an easy way to create Chakra Balancing and this delicious, plant-based healthy Middle Eastern influenced bowl is no exception. Enjoy it for how it nourishes you not only on a physical level but also for balancing and activating all your energy centers.
Servings
3-4servings
Cook Time
30-35minutes
Meal Plan
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Servings
3-4servings
Cook Time
30-35minutes
Meal Plan
Add to Meal Plan:
This recipe has been added to your Meal Plan
Ingredients
  • 2 large onions, peeled, cut in half and thinly sliced
  • 3 large carrots, peeled and cut into 1/2" slices
  • Florets from1 head of broccoli or cauliflower
  • 1cup brown lentils
  • 1teaspoon ground cumin
  • 1cup uncooked quinoa
  • 2 lemons, divided
  • sea salt and ground black pepper, to taste
  • 4cups chopped lettuce (your choice)
  • Harissa, optional condiment
For Tahini Parsley Dressing:
  • 1/4cup tahini
  • Juice of 1 lemon
  • 1/4cup parsley, finely chopped
  • 1 1/2teaspoon minced garlic about ½ of a large clove)
Instructions
  1. Preheat oven to 450 degrees F. Line a baking sheet or rimmed baking sheet with parchment paper.
  2. Place the onions on half of the baking sheet and the carrots and broccoli florets on the other half. Bake in the oven for 15 minutes. Remove from the oven and gently turn the vegetables over, keeping the onions separate from the other vegetables. Return baking sheet to the oven and bake an additional 10 minutes until the vegetables brown around the edges. Remove from oven and set aside.
  3. While the vegetables roast prepared the mujadara: Bring 4 cups of water to a boil in a large saucepan. Add the lentils and cumin. Reduce heat to medium, cover, and simmer for about 10 minutes. Stir in the quinoa, cover, and cook another 10 minutes until lentils and quinoa are tender. Check occasionally to see if you need to add a little water, as you don’t want the lentil-quinoa mixture to be dry.
  4. Add the carmelized onions and juice of 1 lemon to the lentil-quinoa. Season with sea salt and ground black pepper, to taste. Fluff mixture with a fork and set aside.
  5. To make the Tahini-Parsley Dressing: combine the tahini and the remaining ingredients in a small bowl. Add in ½ cup water with a whisk to get it creamy and well-blended. Taste and adjust for salt as needed. Set aside.
  6. To serve: spoon the mujadara into individual bowls. Arrange the roasted vegetables and chopped lettuce on top and serve with the parsley-tahini dressing and harissa (if using) on the side.
Recipe Notes

FOOD ENERGY:

ROOT: lentils, carrots, onions, garlic
SACRAL: carrots, olive oil
SOLAR PLEXUS: lentils, carrots, garlic, quinoa, tahini
HEART: broccoli (or cauliflower), parsley, lettuce
THROAT: It's ethnic, lemon
THIRD EYE: tahini, cumin
CROWN: made with love

I first made this bowl in the fall so it features root and cruciferous veggies commonly harvested in the early cooler months but feel free to use zucchini and tomatoes in the summer and asparagus in the spring. 

You can make the traditional version of mujadara by using cooked brown rice in place of the quinoa. Once the lentils are cooked, add in the cooked brown rice, stir then add in the onions and lemon juice.

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