Lentils and Barley with Sauteed Onions (Similar to Mujadara)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 205.4
- Total Fat: 3.9 g
- Cholesterol: 0.0 mg
- Sodium: 3.9 mg
- Total Carbs: 35.2 g
- Dietary Fiber: 10.4 g
- Protein: 7.1 g
View full nutritional breakdown of Lentils and Barley with Sauteed Onions (Similar to Mujadara) calories by ingredient
Introduction
Low in fat and high in protein and fiber, this spin on classic mujadara is a great side dish. Throw it in a tupperware cold and it makes an equally delish (and filling) brown bag lunch! I love mujadara (a Middle Eastern dish of lentils, rice and carmelized onions), but I often overcook my rice leaving the dish a mushy mess. So I substituted one of my favorites - nutty, chewy barley - and discovered that I (and my picky toddler) prefer the newfound texture over that of the gritty/mushy aforementioned dish. This has become one of my staple vegetarian go-to meals and you'll always find a tupperware full of it in my fridge =) Low in fat and high in protein and fiber, this spin on classic mujadara is a great side dish. Throw it in a tupperware cold and it makes an equally delish (and filling) brown bag lunch! I love mujadara (a Middle Eastern dish of lentils, rice and carmelized onions), but I often overcook my rice leaving the dish a mushy mess. So I substituted one of my favorites - nutty, chewy barley - and discovered that I (and my picky toddler) prefer the newfound texture over that of the gritty/mushy aforementioned dish. This has become one of my staple vegetarian go-to meals and you'll always find a tupperware full of it in my fridge =)Number of Servings: 8
Ingredients
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1 cup pearl barley, uncooked
1 cup lentils, dry
4 medium onions, chopped
2 Tbs extra virgin olive oil
1/2 tsp salt
Directions
1. Bring 2 1/2 cups of water to a boil in a saucepan with 1/4 tsp of salt, add barley and cook on low heat for 45 minutes (or until tender but still chewy).
2. After you have started the barley, heat olive oil in frying pan over medium high heat. Add chopped onions and cook down for 5-10 minutes (or until onions are dark around edges and beginning to look burnt - stir occasionally so onions don't stick to the pan). Lower the heat and continue to cook until all onions are soft, translucent and caramel colored (approx 20-30 minutes).
3. While barley and onions are cooking, in a separate saucepan add lentils, 1/4 tsp salt and enough water to cover 2 inches above the lentils. Simmer with lid tilted for about 15-20 minutes or until the lentils are tender (but not mushy!), and drain excess water.
4. Combine cooked lentils, cooked barley and onions and serve.
Makes 8 servings (approx 1/2 cup per serving)
*You may add more (or less) onion depending on your preference, and for an extra oniony taste add a few dashes of onion powder to the mixture!
**To bring out the nutty flavor of the barley, toss uncooked barley in a dry frying pan and toast over medium heat until it is light to medium brown - shake the pan frequently to prevent burning.
Number of Servings: 8
Recipe submitted by SparkPeople user CORRIEELIZABETH.
2. After you have started the barley, heat olive oil in frying pan over medium high heat. Add chopped onions and cook down for 5-10 minutes (or until onions are dark around edges and beginning to look burnt - stir occasionally so onions don't stick to the pan). Lower the heat and continue to cook until all onions are soft, translucent and caramel colored (approx 20-30 minutes).
3. While barley and onions are cooking, in a separate saucepan add lentils, 1/4 tsp salt and enough water to cover 2 inches above the lentils. Simmer with lid tilted for about 15-20 minutes or until the lentils are tender (but not mushy!), and drain excess water.
4. Combine cooked lentils, cooked barley and onions and serve.
Makes 8 servings (approx 1/2 cup per serving)
*You may add more (or less) onion depending on your preference, and for an extra oniony taste add a few dashes of onion powder to the mixture!
**To bring out the nutty flavor of the barley, toss uncooked barley in a dry frying pan and toast over medium heat until it is light to medium brown - shake the pan frequently to prevent burning.
Number of Servings: 8
Recipe submitted by SparkPeople user CORRIEELIZABETH.
Member Ratings For This Recipe
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BABCIATEA
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GILES98