Egyptian Kushari or Mujadara (Lentils and Rice) - gluten free, vegan/dairy-free option

Thanks for joining us for the Month of Meatless Recipes!

Since we began our sustainable food journey, lentils have become a staple in our home. If you have never tried them, they are in the legumes/bean family, and they are truly a super food. They are more convenient to cook than many other types of beans, since they are small and cook in 30-40 minutes or less with no prior soaking required. In addition to being a wonderful, low-fat source of protein (one cup cooked offers 18g of protein with less than 1g of fat!), lentils are also high in iron, an important nutrient for those eating less meat. Lentils pack a lot of fiber, making them a great way to lower cholesterol and maintain healthy blood sugar levels and healthy digestion. They are an excellent source of many nutrients, but especially folate and magnesium, which team up to do wonders in preventing heart disease. When planning meals with lentils, it's a good idea to pair them with a whole grain (rice) to make complete protein.

Lentils have a rich historical heritage and were likely one of the first foods to ever be cultivated! And if you think eating meatless is only for the faint at heart, remember that even Esau, the "man of the open country" sold his birthright for a simple bowl of lentil stew and whole grain bread (we have a recipe for that, too).

This is the first meal we ever made with lentils, and it totally hooked us! It is a very common dish in Egypt and throughout the Middle East (with a few variations), and it is so flavorful, yet very simple and easy.  It also happens to be a favorite for our toddler!  If you can cook rice, saute onions, and heat up pasta sauce on the stove, you can definitely rock this recipe in your kitchen.

Egyptian Kushari or Mujadara (Lentils and Rice)
recipe adapted from the More-With-Less Cookbook by Doris Janzen Longacre
Serves: 5-6
Prep/Cook Time: 1 hour
Ingredients:
1 1/4 cups green lentils (i.e. french lentils)
1 1/2 cups brown rice (white is ok too)
4 - 4 1/2 cups water (substitute any or all of this for vegetable or chicken stock)
2 Tbsp olive oil
2 onions
1 (14oz) can tomato sauce
1/2 tsp cumin
1/8 tsp cayenne pepper
1/4 tsp garlic powder
1/2 tsp salt
1/2 tsp sugar (optional, or to taste)
~ 1/2 - 1 cup chopped green pepper (optional)
plain yogurt (for serving)

Instructions:
Rinse and drain the dry lentils. Heat 1 Tbsp olive oil in a large saucepan and add lentils, saute for 3-5 minutes over medium heat (this helps them keep their shape when cooking). Add 4 cups of water and the brown rice and bring to a boil. Lower heat, cover, and simmer for 35-40 minutes. (If using white rice, allow the lentils to cook for about 10 minutes before adding rice, then recover and let simmer another 25-30 minutes.) Check doneness toward the end of cooking time and add more water if necessary.

In a small pot, heat the tomato sauce, adding cumin, cayenne pepper, garlic powder, salt, sugar and chopped green pepper (optional). Simmer on low for 20-30 min to get those flavors cooking.

Heat another 1 Tbsp olive oil in a frying pan. Slice onion into strips and heat over medium-high heat until carmelized. They are best if they are very brown but not burnt!

To serve, spoon lentil/rice mixture into a bowl, add a spoonful of tomato sauce, a dollop of plain yogurt, and top with carmelized onions. This time we served ours with some homemade naan (Indian flatbread). Enjoy!

Note: This dish is also good without the tomato sauce, so you can omit this if you want. For a vegan option, simply omit the yogurt.