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:

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Cauliflower Rice Mujadara


  • Author: Brittany Mullins
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 2 1x

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.


Scale

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 (affiliate link), 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! 

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    11 comments
  1. 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?

  2. 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…

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

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