Lightened Up Cauliflower Rice Mujadara

Lightened up cauliflower rice mujadara made with low-carb cauliflower rice instead of regular rice and less oil. This dish is super easy to make and can be eaten as a side or a vegetarian main. It’s gluten-free, grain-free and vegan.

Caramelized onions, lentils and cauliflower rice on a rustic plate with a gold fork.

What is Mujadara?

Let me introduce you to the amazing Middle Eastern dish, mujadara. If you’ve never had it before it’s typically a combination of lentils, rice, caramelized onions which sounds fairly basic but it is soooo tasty! Isaac and I both love it. I think it has something to do with those caramelized onions.

Plus, the name is really fun to say!

Caramelized onions, lentils and cauliflower rice on a rustic plate with a gold fork in the background.

I first had mujadara from a local Mediterranean deli. Our favorite spot was right next to Isaac’s old teaching job so he would grab lunch there often and would bring home leftover tabbouleh and mujadara. Let’s just say I wasn’t complaining about the leftovers.

Caramelized onions, lentils and cauliflower rice on a rustic plate with a gold fork in the background.

How to make Mujadara with Cauliflower Rice

There are a million variations of mujadara, but it is traditionally loaded with oil and higher in carbs with both lentils and regular rice so I decided to lighten it up a little by using cauliflower rice and less oil! I always love when I can remake my favorite restaurant dishes at home, but if I can figure out how to make it a little healthier? Bonus points!

Note that you can make this recipe even quicker if you use Trader Joe’s pre-cooked lentils (found in the produce section). My local store has been out for a month but I just saw they’re back in stock! I may cry if they ever discontinue those bad boys.

Love Middle Eastern Food? Check out these other recipes:

Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon
Cauliflower mujadara on a plate with a blue napkin and fork.

Cauliflower Rice Mujadara


  • Author: Brittany Mullins
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 2

Description

Lightened up mujadara with low-carb cauliflower rice instead of regular rice and less oil. This dish is super easy to make and can be eaten as a side or a vegetarian main. It’s gluten-free, grain-free and vegan.


Ingredients

  • 2 Tablespoons avocado or olive oil
  • 2 cloves garlic, minced
  • 1 large yellow onion, halved and thinly sliced (use the slicing blade on your food processor, or a mandoline if you have one)
  • 2 cups fresh or frozen cauliflower rice
  • 2 cups cooked green/brown lentils
  • 1/2 teaspoon ground cumin
  • ½ teaspoon ground cinnamon
  • Sea salt and pepper
  • Plain Greek yogurt or coconut yogurt
  • Crushed red pepper flakes (optional)
  • Chopped fresh mint and parsley, for serving

Instructions

  1. Heat oil in a large skillet over medium heat. When the oil shimmers, add the garlic and onions. Cover and cook, stirring frequently, until onions are soft and dark brown, about 20-30 minutes. Add cumin, cinnamon and season with a few liberal shakes of salt and pepper.
  2. Lower heat and add cauliflower rice to the skillet. Cook until cauliflower rice has soften, about 5 minutes.
  3. Stir together cooked lentils, onions and cauliflower rice in a large dish. Serve warm (or at room temp).
  4. Top with a little yogurt, crushed red pepper flakes (if using), fresh mint and parsley.
  • Category: Lunch/Dinner
  • Method: Stovetop
  • Cuisine: Middle Eastern

Nutrition

  • Serving Size: 1/2 of recipe
  • Calories: 427
  • Sugar: 10g
  • Sodium: 514mg
  • Fat: 14g
  • Carbohydrates: 52g
  • Fiber: 20g
  • Protein: 21g

Keywords: cauliflower rice mujadara

If you make this cauliflower rice mujadara, be sure to let me know how it turns out by leaving a star rating and comment below! 

This post may include affiliate links. Thank you for your support.

Leave a Comment

Your email address will not be published. Required fields are marked *

    17 comments
    1. Amanda
      August 4, 2020 AT 5:26 pm

      This recipe is great!!! I added a touch of timer if but no red pepper flakes. I also added some roasted zucchini, eggplant, and peppers from my garden. I served with yogurt and a Zhoug sauce.

      I will definitely make this again

      1. Brittany Mullins
        August 5, 2020 AT 1:33 am

        So pumped you enjoyed this dish, Amanda!! Thanks for trying my recipe and for coming back to leave a comment + star rating. I really appreciate it!

    2. Anne
      April 27, 2020 AT 3:46 pm

      I enjoyed is, thank you! Had a bag of cauliflower rice that I wasn’t sure what to do with and this was the perfect way to use it!
      I made a quick sauce as a sub for the yogurt: tahini with harissa, lemon juice and salt. Made for a light and enjoyable lunch. 🙂

      1. Brittany Mullins
        April 28, 2020 AT 12:22 am

        Ahh yay!! I’m so glad you were able to use your cauliflower rice that you had, Anne. Thanks for trying my recipe and for coming back to leave a comment + star rating. I so appreciate it!

    3. Allison
      October 15, 2019 AT 8:45 am

      Made this for dinner last night – we loved it! Cooked the lentils in the instant pot in vegetable broth, did not serve with yogurt, definitely included the red pepper flakes… Delicious and will make again! Thank you!

      1. Brittany Mullins
        October 15, 2019 AT 10:30 am

        Hi Allison! I’m sure the lentils cooked in veggie broth added some nice flavor! I’m so glad you tried and enjoyed this recipe. I really appreciate you coming back to leave a star rating. The ratings are super helpful!

    4. SB
      September 11, 2018 AT 5:24 am

      I made this, but made my own boiled lentils in only water wo seasoning. The dish tastes very bland. I assume that the precooked TJ lentils are seasoned so the dish would be tastier?

      1. Brittany Mullins
        September 11, 2018 AT 11:20 am

        I’m sorry the recipe seemed bland to you. The TJ lentils aren’t seasoned either so maybe you just needed to add more salt and pepper or the cumin and cinnamon?

    5. Simone
      May 20, 2018 AT 4:24 pm

      This is a great cauliflower rice dish! Very delicious!

    6. Diane Gingras
      May 1, 2018 AT 2:11 pm

      It is very tasty and maybe to much oil. I am wondering if I use less oil would it be as good. Let say one tbs instead of 2…

      1. Brittany Mullins
        May 1, 2018 AT 3:18 pm

        Hi Diane. Did you try the recipe already or are you going to test it out soon with less oil?

    7. Isabella
      April 22, 2018 AT 8:25 am

      can you clarify the nutrition info please

      yield is 3 servings

      Is nutrition info for 1/2 of that?

      1. Brittany Mullins
        April 23, 2018 AT 10:08 am

        Hi Isabella. Sorry for the confusion. It should have been 3 servings. Just updated the recipe so hopefully that clears things up! 🙂

    8. Michelle
      April 19, 2018 AT 6:18 pm

      The already cooked lentils from Trader Joe’s are my fav! I will try this recipe and veganize it without the yogurt.

      1. Brittany Mullins
        April 23, 2018 AT 10:08 am

        Same! They are a Trader Joe’s staple for me as well. It will still be just as good without the yogurt. I eat mujadara all the time without it. 🙂

    9. Gwenne Becker
      April 19, 2018 AT 9:27 am

      Will this recipe work with red lentils instead of green?

      1. Brittany Mullins
        April 19, 2018 AT 9:29 am

        It should, but I much prefer green or brown lentils because they hold their shape better and don’t get as mushy.

Subscribe + get eating!

Grab your Free 3 Day Clean Eating Meal Plan

Subscribe to our list and get your free printable PDF of the 3 Day Clean Eating Meal Plan and Shopping List!