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Ингредиенты
- 1Â 1/2 c. Lentils, rinsed
- 4 c. Water
- 2 lrg Onions, coarsely minced
- 1/2 tsp Salt (I used a tsp.)
- 3/4 c. Brown rice
- Â Â Lettuce
- 6 x Roma tomatoes, finely minced
- 1 sm Red onion, finely minced
- 1/2 c. Cilantro
- 2 Tbsp. Lemon juice
- 1/2 tsp Paprika
- 1/4 tsp Dry mustard
- 1 x Clove chopped garlic
- 1/2 tsp Honey, salt to taste
Инструкции
- Here's another tested recipe from "Diet for a Small Planet" by Frances Moore Lappe'. She attributes the recipe to Jennifer Raymong the "The Best ofJenny's Kitchen". I have made changes for this Fatfree list.
- Quoting from the recipe here: "Do not let the name (pronounced mi-jed-rah)
- put you off. This is a wonderful, basic food-one of the most popular dishes in the Middle East. No wonder! According to Biblical scholars, Mjeddrah is the "mess ofpottage" for that Esau sold his birthright to Jacob. When you taste its simple, hearty flavor, you'll see why."
- Traditionally Mjeddrah is eaten by putting the lentil mix on a plate, topping with salad materials such as lettuce, green onions, tomatoes, cucumbers, radishes, bell pepper, sprouts, and then topped with the dressing. I used pitas lined with lettuce, filled the with the cool filling, concocted a simple salsa, and drizzled the dressing on top. I really loved it the first day and three days later it tasted even better.
- Bring lentils and water to a boil, then reduce heat, cover, and simmer for 25 min. Saute/fry onions and salt till onions are translucent/soft (I just sprayed with Pam and cooked till browned.) Add in rice and saute/fry for another 3 min. Add in lentils cover tightly and simmer till lentils and rice are tender, about an hour. Stir occasionally. Add in more salt to taste, if necessary.
- Hot a pitas, cut in half, line with lettuce, spoon in the Mjeddrah, top with salsa, drizzle with dressing. This is better served cool (in my opinion) and the flavor gets better every day it sits in the fridge. I would definitely make it a day or possibly two ahead for best flavor.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 336g | |
| Recipe makes 8 servings | |
| Calories 232 | |
| Calories from Fat 10 | 4% |
| Total Fat 1.2g | 2% |
| Saturated Fat 0.21g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 166mg | 7% |
| Potassium 719mg | 21% |
| Total Carbs 44.35g | 12% |
| Dietary Fiber 13.7g | 46% |
| Sugars 6.26g | 4% |
| Protein 12.23g | 20% |
