Barley and Lentils with Caramelized Onions (inspired by the traditional Turkish dish Mujjadara)

pinit

Portfolio Diet Score: 4.5 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 2 points
  • Oils (MUFAs): 1.5 points

Nutrition Information

Calories527.5 kcalMonounsaturated Fat11.8 g
Protein22 gPolyunsaturated Fat5.4 g
Bean Protein17.5 gTotal Carbohydrate68.8 g
Fat20 gDietary Fibre11.7 g
Saturated Fat2 gViscous Fibre0 g
(1 serving – 320 g): 1/4 recipe

Barley and Lentils with Caramelized Onions (inspired by the traditional Turkish dish Mujjadara)

Difficulty: Intermediate Prep Time 10 min Cook Time 40 min Total Time 50 mins Servings: 4 Calories: 527.5 kcal (per serving)

Description

Portfolio Diet Score: 4.5 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 2 points
  • Oils (MUFAs): 1.5 point

Ingredients

Instructions

  1. 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.

  2. When boiling, add the barley and lentils. Cover and let it simmer for 25-30 minutes or until soft.

  3. 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.

  4. When the onions are golden brown, turn off heat.

  5. 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.
Keywords: Nuts & Seeds, Plant Protein, Oils (MUFAs)

Leave a Reply

en_CAEnglish