Lentils and Bulgur / Moujadara
Nutritional Info
- Servings Per Recipe: 7
- Amount Per Serving
- Calories: 160.5
- Total Fat: 4.5 g
- Cholesterol: 0.0 mg
- Sodium: 341.2 mg
- Total Carbs: 24.5 g
- Dietary Fiber: 7.6 g
- Protein: 7.2 g
View full nutritional breakdown of Lentils and Bulgur / Moujadara calories by ingredient
Introduction
This Lebanese dish is the original recipe from southern Lebanon. It is still common in other parts of Lebanon and mostly made with rice instead. It's a healthier twist by using wheat instead . Extremely simple to cook, this dish is a fundamental component of Middle Eastern cuisine.It provides carbohydrates, proteins, Iron, fiber, and a full stomach. It also tastes great.
When cooked with rice, this recipe is gluten-free. It isn't gluten free when cooked with bulgur (wheat).
Hope you enjoy this vegetarian mush!
Makes 7 cups. Serve with tomatoes, cucumber, mint, lemon juice and olive oil salad. My kids loves it mixed with yougurt. This Lebanese dish is the original recipe from southern Lebanon. It is still common in other parts of Lebanon and mostly made with rice instead. It's a healthier twist by using wheat instead . Extremely simple to cook, this dish is a fundamental component of Middle Eastern cuisine.
It provides carbohydrates, proteins, Iron, fiber, and a full stomach. It also tastes great.
When cooked with rice, this recipe is gluten-free. It isn't gluten free when cooked with bulgur (wheat).
Hope you enjoy this vegetarian mush!
Makes 7 cups. Serve with tomatoes, cucumber, mint, lemon juice and olive oil salad. My kids loves it mixed with yougurt.
Number of Servings: 7
Ingredients
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Brown lentils, rinsed well, 2 cups
Water, 6 cups
Olive or Canola Oil, 2 tbsp
Onions, raw, 1 1/2 cup, chopped
Salt, 1 tsp
Cumin powder, 1 tsp
Curry powder, 1/4 tsp (optional)
Bulgur (cracked wheat), dry, 2/3 cup
Directions
Before washing lentils you should spread them out on a light colored plate or cooking surface to check for, and remove, small stones or debris. After this process, place the lentils in a strainer, and rinse them thoroughly under cool running water, set aside.
The same way wash and drain bulgur wheat then set aside.
Chop the onions and set aside.
In a medium pot, on high heat, combine the lentils and water.
After about 15 minutes you will notice some grayish foam develops on top, skim as much as you can and discard.
Meanwhile, ( at the same time you start cooking the lentils) In a small skillet, heat 2 tablespoons of the oil over medium-high heat. Add the chopped onions and cook, stirring occasionally, until caramelized to a very dark brown color, 20 to 25 minutes.
Add caramelized onions, salt and spices to the Lentils and let simmer covered on low heat for 5 minutes.
Add the Bulgur to the Lentils cook uncovered on low heat until the bulgur is tender and the water is absorbed, 15 to 20 minutes.
Serve with Tomatoes and cucumber salad.
Makes 7 cooked portions - about a cup each.
Notes:
About Bulgur: Bulgur is a quick-cooking form of whole wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes. you can find it in any middle eastern store. Choose size No 2 for this dish which is medium between fine and coarse. Look at this picture to see how they look like (copy and paste the link below into your browser)
http://farm3.static.flickr.com/2030/2483307211_121a4eb2a8_b.jpg
About Lentils: You can use any kind of whole lentils ( not the split green or red ones) I prefer the round puffy brown ones that tend to keep their shape when cooked. look at this picture to see how they look like (copy and paste the link below into your browser) http://www.foodsubs.com/Photos/lentils-brownmasoor.jpg
Number of Servings: 7
Recipe submitted by SparkPeople user NADWEB.
The same way wash and drain bulgur wheat then set aside.
Chop the onions and set aside.
In a medium pot, on high heat, combine the lentils and water.
After about 15 minutes you will notice some grayish foam develops on top, skim as much as you can and discard.
Meanwhile, ( at the same time you start cooking the lentils) In a small skillet, heat 2 tablespoons of the oil over medium-high heat. Add the chopped onions and cook, stirring occasionally, until caramelized to a very dark brown color, 20 to 25 minutes.
Add caramelized onions, salt and spices to the Lentils and let simmer covered on low heat for 5 minutes.
Add the Bulgur to the Lentils cook uncovered on low heat until the bulgur is tender and the water is absorbed, 15 to 20 minutes.
Serve with Tomatoes and cucumber salad.
Makes 7 cooked portions - about a cup each.
Notes:
About Bulgur: Bulgur is a quick-cooking form of whole wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes. you can find it in any middle eastern store. Choose size No 2 for this dish which is medium between fine and coarse. Look at this picture to see how they look like (copy and paste the link below into your browser)
http://farm3.static.flickr.com/2030/2483307211_121a4eb2a8_b.jpg
About Lentils: You can use any kind of whole lentils ( not the split green or red ones) I prefer the round puffy brown ones that tend to keep their shape when cooked. look at this picture to see how they look like (copy and paste the link below into your browser) http://www.foodsubs.com/Photos/lentils-brownmasoor.jpg
Number of Servings: 7
Recipe submitted by SparkPeople user NADWEB.
Member Ratings For This Recipe
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GORDONBE
My husband and I really enjoyed this last night. We had it with salad as you suggested and rice and shredded chicken breast for extra protein. I think for next time I will add more spices. - 4/12/09
Reply from NADWAH (10/3/10)
Very nice i didn't think of adding chicken ..I will try it .thank you for your comment
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UFODAWN
Love this recipe. Ive made it many times with rice. I often add a dash of hot sauce and a little leban (yogurt) on the side. - 2/8/09
Reply from NADWAH (2/8/09)
Thank you for your comment! I love it with rice too but I sautee onions slices till carmelized to light brown color and add it on top of the lentils after it is in the server plate. Laban or plain yogurt tastes great with both kinds of Moujadara ( rice or bulgur) . Thx again
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WBERRY57