Cauliflower Rice Mujadara
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Published Apr 19, 2018, Updated May 14, 2021
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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.
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!
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.
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
- Mediterranean Salmon Salad
- Easy Baked Falafel
- One Pan Za’atar Chicken Bake
- Hemp Heart Tabbouleh
- Sautéed Mediterranean Lentil Salad
- Creamy Hummus
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 Rice Mujadara
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
Nutrition information is automatically calculated, so should only be used as an approximation.
Will this recipe work with red lentils instead of green?
It should, but I much prefer green or brown lentils because they hold their shape better and don’t get as mushy.
The already cooked lentils from Trader Joe’s are my fav! I will try this recipe and veganize it without the yogurt.
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. 🙂
can you clarify the nutrition info please
yield is 3 servings
Is nutrition info for 1/2 of that?
Hi Isabella. Sorry for the confusion. It should have been 3 servings. Just updated the recipe so hopefully that clears things up! 🙂
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…
Hi Diane. Did you try the recipe already or are you going to test it out soon with less oil?
This is a great cauliflower rice dish! Very delicious!
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?
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?
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!
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!
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. 🙂
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!
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
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!
Really nice, simple dish. Full of flavor and easy to make. Thank you for this recipe!
I’m glad you enjoyed this recipe, Marta! Thanks for making it and for coming back to leave a review. I appreciate it!
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 🙂
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. 🙂
Great dish! I made this as a side dish for an impromptu Friday night dinner. I added almonds and currants and didn’t have any onions but it still turned out really yum. My guests all enjoyed it and so did I. This will become a regular recipe for me.
WOO! I am so glad you found this recipe and it was a hit for everyone, Ros. Thank you so much for sharing your review & star rating, I truly appreciate it!