Mujadara Bil Freek

Mujadara Bil Freek is a hearty Lebanese dish featuring cracked wheat and lentils, baked to perfection with caramelized onions. This nutritious meal is rich in fiber and plant-based protein, making it a delicious vegetarian option.

Ingredients

• Freek (cracked wheat) - 100 grams
• Green or brown lentils - 100 grams
• Onion - 2 medium, thinly sliced
• Olive oil - 3 tablespoons
• Vegetable broth - 500 milliliters
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the freek and lentils under cold water until the water runs clear.
3. In a medium pot, combine the rinsed lentils with 500 milliliters of vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
4. In a separate pan, heat 2 tablespoons of olive oil over medium heat. Add the sliced onions and cook until they are caramelized and golden brown, about 15-20 minutes, stirring occasionally.
5. Once the lentils are cooked, add the rinsed freek, ground cumin, ground coriander, salt, and black pepper to the pot. Stir well to combine and simmer for an additional 10 minutes until the freek is tender.
6. In a baking dish, layer half of the caramelized onions at the bottom, followed by the freek and lentil mixture. Top with the remaining caramelized onions.
7. Drizzle the remaining tablespoon of olive oil over the top and cover the dish with aluminum foil.
8. Bake in the preheated oven for 20-25 minutes until heated through.
9. Remove from the oven, garnish with fresh parsley, and serve warm.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and fiber, promoting digestive health.
• Contains essential nutrients like iron and magnesium from lentils and freek.

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