Riz Bil Kousa W Mujadara

Riz Bil Kousa W Mujadara is a delightful Lebanese dish that combines spiced rice with tender zucchini and flavorful lentils. This paleo-friendly recipe captures the essence of traditional Middle Eastern flavors in a healthy way.

Ingredients

• Basmati rice - 100 grams
• Green lentils - 50 grams
• Zucchini - 2 medium-sized (about 200 grams)
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Cumin - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Water - 500 ml
• Fresh parsley - for garnish

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it for 20 minutes.
2. In a saucepan, combine the green lentils with 250 ml of water, bring to a boil, then reduce the heat and simmer for about 15-20 minutes until tender. Drain and set aside.
3. While the lentils are cooking, heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
4. Add minced garlic, cumin, cinnamon, salt, and black pepper to the skillet. Cook for another 2 minutes until fragrant.
5. Slice the zucchini into thin rounds and add it to the skillet. Sauté for about 5 minutes until it begins to soften.
6. Drain the soaked rice and add it to the skillet along with the cooked lentils. Pour in 250 ml of water and bring to a gentle boil.
7. Reduce the heat to low, cover the skillet, and let it cook for about 15 minutes or until the rice is tender and the water is absorbed.
8. Remove from heat and let it sit, covered, for 5 minutes. Fluff the rice with a fork before serving.
9. Garnish with fresh parsley and serve warm.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in fiber from lentils and zucchini, promoting digestive health.
• Provides a good source of plant-based protein, beneficial for muscle repair and growth.

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