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.

More Middle Eastern Recipes

If you try this cauliflower rice mujadara be sure to leave a comment and star rating below. I love seeing your feedback and it’s super helpful for other members of the EBF community as well. 

Cauliflower mujadara on a plate with a blue napkin and fork.

Cauliflower Rice Mujadara

Brittany Mullins
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.
5 from 6 votes
Prep Time 10 mins
Cook Time 35 mins
Course Lunch/Dinner
Cuisine Middle Eastern
Servings 2
Calories 427 kcal

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
 

  • 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.
  • Lower heat and add cauliflower rice to the skillet. Cook until cauliflower rice has soften, about 5 minutes.
  • Stir together cooked lentils, onions and cauliflower rice in a large dish. Serve warm (or at room temp).
  • Top with a little yogurt, crushed red pepper flakes (if using), fresh mint and parsley.

Nutrition

Serving: 1/2 of recipeCalories: 427kcalCarbohydrates: 52gProtein: 21gFat: 14gSodium: 514mgFiber: 20gSugar: 10g
Keyword cauliflower rice mujadara
Tried this recipe?Let us know how it was!
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 *

Recipe Rating




    21 comments
    1. Grace
      January 17, 2021 AT 12:11 am

      5 stars
      This turned out so well!! The combination of cumin and cinnamon, with just a hint of kick from the red pepper flakes, made an easy and super yummy dish. I used TJ’s lentils as well, which sped things up a bit too 🙂

      1. Brittany Mullins
        January 17, 2021 AT 7:18 pm

        Oh yay!! I’m so glad you enjoyed this dish!! Thanks for making it and for coming back to leave a review. I really appreciate it. 🙂

    2. Marta
      January 16, 2021 AT 8:17 am

      5 stars
      Really nice, simple dish. Full of flavor and easy to make. Thank you for this recipe!

      1. Brittany Mullins
        January 17, 2021 AT 7:54 pm

        I’m glad you enjoyed this recipe, Marta! Thanks for making it and for coming back to leave a review. I appreciate it!

    3. Amanda
      August 4, 2020 AT 5:26 pm

      5 stars
      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!

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

      5 stars
      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!

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

      5 stars
      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!

Parchment paper lined with protein balls.

5 SECRETS TO
HEALTHY SNACKING

Eating healthy doesn’t have to be boring!

FREE EMAIL BONUS