Portfolio Diet Score: 4.5 points per serving
- Nuts & Seeds: 1 point
- Plant Protein: 2 points
- Oils (MUFAs): 1.5 points
Nutrition Information
| Calories | 527.5 kcal | Monounsaturated Fat | 11.8 g |
| Protein | 22 g | Polyunsaturated Fat | 5.4 g |
| Bean Protein | 17.5 g | Total Carbohydrate | 68.8 g |
| Fat | 20 g | Dietary Fibre | 11.7 g |
| Saturated Fat | 2 g | Viscous Fibre | 0 g |
Barley and Lentils with Caramelized Onions (inspired by the traditional Turkish dish Mujjadara)
Description
Portfolio Diet Score: 4.5 points per serving
- Nuts & Seeds: 1 point
- Plant Protein: 2 points
- Oils (MUFAs): 1.5 point
Ingredients
Instructions
-
In a large pot, over medium-high heat, add 2 tbsp canola oil, garlic, bay leaf, cumin, allspice, nutmeg, chili pepper and salt. Add 8 cups of water and bring it to a boil.
-
When boiling, add the barley and lentils. Cover and let it simmer for 25-30 minutes or until soft.
-
Thinly slice one onion. On a skillet, heat up 2 tbsp canola oil and over medium heat, add the onion slices stirring over 5 minutes.
-
When the onions are golden brown, turn off heat.
-
To serve, cover the barley and lentils mixture with the caramelized onions, mint, and cashews.
Note
- Using lentils other than brown or green may increase cooking time and require more water.
- You can serve paired with vegan patties, sausages or roasted vegetables.
Nuts & Seeds, Plant Protein, Oils (MUFAs)
English 
French