Mujadara Recipe

Many years ago, during my post-army trip to India, somewhere back in 2001, I decided to become a vegan.

It didn't happen overnight; it was a long conscious process that I don't remember much of (after all, it's been 17 years, go figure...)

But I do remember wanting to set my ego aside and focus on something positive that would benefit the world—something I could implement right here and now.

Filled with love for animals and newfound sensitivity, I realized that veganism was the answer for me.

Very quickly, I removed meat, dairy, and eggs from my menu and became a full-fledged vegan. Simple, right?

Veganism in Israel at the Turn of the Millennium

I don't know what you remember from 2001 (maybe you weren't even born yet) or what food products were on the shelves, but I can tell you that almost no one in Israel had heard of veganism.

You couldn't buy soy milk in the supermarket, nor tofu, and definitely not seitan.

There was no Facebook back then, so you couldn't ask for recipes or consult about nutritional values.

I felt like a lonely person in the desert, and everyone pretty much looked at me like some delusional hippie who hadn't yet landed back from India (it was trendy to be a hippie then, what did you think?)

I remember asking my mom what I should eat to provide my body with plant-based protein, and she simply replied: "I have a recipe for Mujadara."

And so it was that during those years, I cooked a lot of Mujadara in all sorts of peeling kitchens in cheap rented apartments across South Tel Aviv.

I lasted as a vegan for almost a year and returned to eating animal products at the end of the summer of 2002 (only to return to the vegan fold with a storm several years later in 2011.)

Is Mujadara Nutritious?

As someone who prepared many Mujadara dishes in his youth and in memory of those days of innocence, I'm attaching a top-notch Mujadara recipe. Also, Noam Bechar, nutritionist and fitness instructor, analyzed the recipe's values:

"A classic and healthy dish containing a combination of several amino acids from various plant sources, healthy fatty acids, and a high amount of dietary fiber contributing to a long-lasting feeling of satiety."

One serving of Mujadara (approximately 100g):

290 kcal, 23g carbohydrates, 7.2g protein, 17g fat (out of which 2.5g saturated fat), 2mg iron, 6.5g dietary fiber.

30g Protein, Baby: Three High-Protein Recipes

Mujadara Recipe

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 3 servings

Ingredients

• 1 cup Green/Brown lentils Soaked in plenty of water for at least 4 hours
• 1 cup Brown rice Basmati or short-grain
• 1 Onion Medium size
• 1 tsp Turmeric
• 1 tsp Cumin
• 3 tbsp Olive oil
• 3 Minced garlic cloves

Instructions

1. Drain the water from the lentils, transfer to a deep pot, pour in 2 cups of fresh water and cook on high heat for about 15 minutes. Drain and set aside.
   
2. Dice the onion and sauté in a deep pot with olive oil for 3-4 minutes until translucent. Add the turmeric, cumin, and minced garlic and continue to sauté on low heat for a few more minutes. (Be careful not to burn the garlic).
3. Add the rice, stir, and sauté for another minute or two.
   
4. Add the lentils to the pot with the rice and mix well.
5. Pour in 2 and a half cups of water, cover the pot, and bring to a boil.
6. Lower the heat and continue to cook for about 25 minutes.
7. Remove from heat and let the pot rest for at least 5 minutes with the lid on before serving (it worked hard).