Mujaddara, an easy-to-make and tasty ancient delicacy is famous in middle eastern countries.

Many people think that all healthy foods are high-priced. But, this is not true exactly. Some low-priced vegetarian diets can be highly beneficial. Mujaddara is a dish prepared from a combination of lentils, rice, and various vegetables and essential spices. This can be eaten as a vegetarian dish or a non-vegetarian dish. The term Mujaddara comes from an Arabic word meaning pockmarked. This is due to the appearance of lentils and rice after Mujaddara preparation. The existence of Mujaddara was found in a book from the year 1226. At that time, it was prepared during festivals or celebrations. The health benefits of ingredients used in Mujaddara preparation are described below.

Health benefits of lentils used in Mujaddara:

Lentils are the major ingredients of this dish. Usually, the pulse or beans used in Mujaddara are cultivated in the Indian subcontinent. They can be of different types ranging from brown to green, orange to yellow, and so on. Lentils are a good source of protein, fiber, zinc, and copper. They help in maintaining the body as well as stabilizing sugar concentration in the blood. Mujaddara is beneficial for managing bodyweight too. The lentils used in Mujaddara are enriched with vitamins and folate. They help in treating sleep disorders, and lethargy. Other nutrients obtained from lentils are potassium, selenium, phosphorus, iron, manganese, and folic acid.

Health benefits of rice used in Mujaddara:

Both brown and white rice can be used in Mujaddara. Both are enriched with carbohydrates. If you are extremely health-conscious, opt for brown rice. They provide more benefits than white rice. Rice is a good source of vitamins, fiber, magnesium, antioxidants, and minerals. Due to the low glycemic index of brown rice, it helps in managing sugar levels in the blood. Magnesium, obtained in higher quantities, is beneficial for heart and nerve health. The starch content also helps in improving digestive health.

Health benefits of vegetables and spices used in Mujaddara:

Onion is a must during Mujaddara preparation. It provides antioxidating effects and fights against inflammation. They also improve heart health. Quercetin obtained from onions fights against cancer. Other important ingredients are garlic, cilantro, and cumin. All of them are good sources of antioxidants. The phytochemicals obtained from them are beneficial for respiratory, heart, and nerve health. Another important benefit is that they are all antibacterial in nature.

Mujaddara and prevention of various diseases:

Mujaddara can be effective against several lethal diseases like diabetes and cancer. Patients suffering from high blood pressure and sugar should consume Mujaddara daily. Mujaddara can be considered a superfood for providing diverse nutrients.

Mujadara, a gluten-free dish is best served as lunch, or dinner in chilly weather.