Mujaddara --- Brown Rice & Lentils
In the middle east Mujaddara is a common & important dish, usually served at lunch or dinner with cooked vegetables on the side. The combination of brown rice with lentils creates a complete protein i and therefore it is one of the most basic dishes in the Mediterranean diet. Brown rice is sweet, and therefore strengthens our digestive system. It has vitamin B so it is beneficial for the nervous system – and can help relieve mental depression. It also treats diarrhea & nausea. Lentils as part of the legumes family are not only high in protein, but also in fat and carbohydrates. They are rich source of potassium, calcium, iron, and several B-vitamins.ii
Why brown and not white?
An old Japanese proverb, “eating grains without their skins causes people to become poor (in body and spirit) and to have no clothes (protection against coldness and disease)”iii
White rice is created by removing both the bran and germ layers underneath the husk (the outermost layer of a grain of rice). By doing so, several vitamins and dietary minerals are lost, such as vitamin B1, B3, iron, magnesium. bran oil may help lower LDL cholesterol. Brown rice is made by removing only the husk, thus retaining all the vitamins and minerals. Brown rice is also said to be less constipating than white rice.
How to cook brown rice?
1 cup brown rice
2 – 2 ½ cups water
salt
black pepper
1 slice of ginger
Wash the rice a few times. Slice a piece of ginger, and cut it to small pieces (You don't have to peel the skin, it is edible).
Place rice, water, salt and the ginger in a pot with a tight-fitting lid.
Cover and bring to boil.
Turn heat to low and simmer for 45 minutes or until the water has been absorbed.
Remove rice from pot and serve.
If you don't like ginger, you can substitute it with garlic, or other spices such as fennel seed, star anise, cardamon, garlic, coriander seeds etc.
How to cook lentils?
First soak the lentils in water for 3-4 hours; then strain the water.
What you need:
1 cup of lentils
3-4 cups of water
Spices: cumin, coriander, ginger, garlic, fennel seeds.
1-2 big onions
How to cook:
placed soaked lentils, spices and water in pot.
Bring to boil.
reduce heat to low, cover and simmer for an hour or until the water has been absorbed.
Cut the onions to small pieces. Fry them in a pan with some olive oil until they turn golden.
Add the fried onion on top of the lentils and serve.
Now you have 2 dishes, rice and lentils. You can mix then together in one big bowl and let the flavors mingle, or you can serve it separately on your plate. Of course adding colorful veggies to your plate would be great!
Bon appetit!
Eran Pupkin
i A complete protein (or whole protein) is a source of protein that contains an adequate proportion of all of the essential amino acids.
ii Healing with Whole Foods by Paul Pitchford, page 507
iii Ibid
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