Number of Servings: 4 (361 G)
Prep Time: 15 min.
Cook Time: 1 hour 10 min.

This variation on a classic dish from the Middle East uses caramelized onion in place of deep-fried onions for a healthier version that loses none of the flavor.


  • 1 ¼ cups brown lentils
  • 4 medium onions, peeled and sliced thinly
  • 3 Tbsp. flour
  • ½ tsp. salt
  • ¼ cup sunflower oil
  • 1 cup brown rice
  • 2 tsp. cumin seeds
  • 1 ½ Tbsp. coriander seeds
  • ½ tsp. ground turmeric
  • 1 ½ tsp. ground allspice
  • 1 ½ tsp. ground cinnamon
  • Freshly ground black pepper
  • 1 tsp. sugar
  • 2-3 cups water


  1. Cover lentils with water and boil 12-15 minutes, until soft. Drain.
  2. Dredge onions in flour and half of salt. Heat the oil in a heavy-bottomed pan and cook the onions until nicely caramelized, adjusting heat to prevent burning.
  3. When onions are crisp and browned, remove them from the pan and drain off all but 1-2 tablespoons of any remaining oil. Add the rice, spices, sugar and remaining salt. Stir to mix and add water.
  4. Bring to a boil, cover with a lid and simmer over very low heat for 30 minutes. Add lentils and continue to cook for 15 minutes.
  5. When the rice is nearly tender, remove from heat and allow to rest 10 minutes, covering with a towel to absorb condensation.
  6. Gently stir in half of the onions. Serve and use the remaining onions for garnish.

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Nutrition Facts

4 servings per container

Serving Size 361G

Amount per serving
Calories 585
% Daily Value*
Total Fat 16g 21%
Saturated Fat 1.5g 8%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 8.5g
Cholesterol 0mg 0%
Sodium 310mg 13%
Total Carbohydrate 92g 33%
Dietary Fiber 11g 39%
Total Sugars 7g
Includes 1g Added Sugars 2%
Sugar Alcohol 0g
Other Carbohydrate 74g
Protein 21g
Vitamin D 0mcg 0%
Calcium 99.7mg 8%
Iron 6.3mg 35%
Potassium 765mg 15%
Vitamin A 4.3mcg 0%
Vitamin C 15.1mcg 15%
Vitamin E 6.3mg 40%
Vitamin K 13.8mcg 10%
Thiamin 0.8mg 70%
Riboflavin 0.2mg 15%
Niacin 7.3mg 45%
Vitamin B6 0.7mg 40%
Folate 321.7mcg 80%
Vitamin B12 0mcg 0%
Biotin 4.4mcg 15%
Chloride 27.5mg 2%
Pantothenate 2.2mg 40%
Phosphorus 343mg 25%
Iodine 2.8mcg 2%
Magnesium 120.3mg 30%
Zinc 3.3mg 25%
Selenium 13.8mcg 25%
Copper 0.7mg 80%
Manganese 3.1mg 130%
Chromium 0.2mcg 0%
Molybdenum 5.5mcg 15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Water, Onion, Lentils, Organic Short Brown Rice, Sunflower Oil, Wheat Flour, Cumin, Sugar, Ground Cinnamon, Salt, Allspice, Coriander, Turmeric.

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