Recipe Contributed by Lydia Safadi, MA, RD, LDN
Mjadara is a caramelized onion, lentil and bulgur pilaf– a family favorite and a traditional vegetarian wholesome meal that is made at every household in my hometown Majdal Shams.
It’s super simple, made of only 4 ingredients, and typically served with a side of Zesty Lemon Salad and a dollop of yogurt. Traditionally, the onions are caramelized in a lot of olive oil. To avoid burning the olive oil , I recommend caramelizing the onions in avocado or grape seed oil and then adding the olive oil once the onions are dark to retain the health benefits and flavor.
This dish is great if eaten warm on the same day that its cooked, but it’s also delicious the next day chilled.
Mjadera
Ingredients
- 1 cup brown lentils
- 1 cup bulgur substitute with brown rice if gluten-free
- 1 medium onion diced or grated
- 2 tablespoon avocado or grape seed oil
- 1/4 cup extra virgin olive oil
- Salt to taste
Instructions
- Rinse the lentils and cook in a pot with 3 Cups of water on medium heat for about 15 minutes. Lentils should be al dente.
- While the lentils are cooking, finely dice or grate the onion and sauté with the cooking oil in a saucepan until browned. The darker the onion, the more flavorful the dish- don't be afraid to burn some of the onions.
- Add the uncooked bulgur, caramelized onions, 1/4 Cup olive oil, salt to taste and 1 Cup of water to the semi-cooked lentils over low heat and simmer until fully cooked (about 20 minutes). If the water is dried out and lentils/bulgur is still not cooked, add 1/2 Cup water and cook for another 5 minutes until the water is fully absorbed
Nutrition
Need help planning meals or figuring out how to best preserve function?
The team at the KidneyRD are experts at helping people with kidney disease make nutrition plans that work to preserve kidney function. You can schedule a time to talk with us here.
Pingback: Zesty Lemon Salad - a taste of the big world in a bowl - Kidney RD
This recipe has become a staple in our rotation! I added in some spices for extra flavour and it really brought it alive! 1tsp garlic powder, 1tsp onion powder, 2tsp smoked paprika, 1/8tsp turmeric, 1/8tsp ginger, 1/4 tsp cayenne, and 1/4 tsp cumin, and some pepper. Once the onions were carmelized, I turned the heat down to low, and added the olive oil and spice mix to the onions just to get those flavours to come together, then added it as normal to the lentils along with the brown rice! A big hit for my whole family, topped with the zesty lemon salad (to which I also add the zest of half a lemon, by the way) and a dollop of yogurt!
Yum, Erin! We love that you are using this recipe as a guide and making it your own. Those sound like great ways to spice this dish up. We’re so glad that you and your family are = enjoying this recipe, and thank you for sharing how you have adapted it!
Is this a low protein meal? Thought CKD patients need to stay away from whole grains and pulses??
Hi Ann, yes 16 grams of protein is considered low protein for a meal. Whole grains and pulses can be included in a kidney-friendly diet!