Middle Eastern Mujadara with fresh Tabbouleh Salad

Diet and nutritionFood and drinkDiet and meal planning

Recipe by:Mari Rosa

This is a Middle Eastern lentils and rice recipe with crispy caramelized onions rich in plant protein and fiber good for your kidneys. It is easy and cheap to make. Traditionally served with yogurt, but decided to serve it with a lemon tahini sauce which has less phosphorus and plant protein perfect for patient with chronic kidney disease. Usually caramelized onions are made deep fried but I used the air fryer instead to decrease amount of saturated fat. If you want the tabbouleh gluten free switch bulgur to quinoa.
Meal TypeDinner, Lunch, Main course
DietsLow fat, Low phosphorus, Low sodium
Ingredients
Yield: 
3 cups
    plated food
    Directions
    : 0 min, Cook Time: 30 min, Total: 30 min
    1. In a pot, add olive oil at medium heat, cumin, coriander, chopped onions, garlic and
      cook until softened.
    2. Add rice and cook for 1-2 minutes to infuse flavors. Then add lentils and vegetable stock.
    3. Bring to a boil, cover and simmer at low heat until rice and lentils are cooked for 20 minutes.
    4. While the rice is cooking, cook crispy onions in the air fryer at 375 F for 20 minutes depending on your air fryer brand, check constantly so they don’t get burned. Move them every 5 minutes to shake the basket and until crispy golden brown.
    5. To make Tabbouleh salad, in a bowl add hot water to the bulgur, cover and set aside to soften for at least 20 minutes.
    6. In a bowl mix chopped curly parsley, mint, green onions, cooked soft bulgur, olive oil, lemon juice, salt and pepper.
    7. Serve the mujadara rice adding the caramelized onions on top. Serve with tabbouleh salad and a tablespoon of lemon tahini sauce.
    Nutritional Information
    Servings Size: 1 cup mujadara, 1 tablespoon of tahini sauce, 2 tablespoon of tabbouleh
    • Calories 578
    • Total Carbohydrate 72 grams
    • Total Fat 22g
    • Saturated Fat 3.3g
    • Trans 0g
    • Cholesterol 0
    • Fiber 10.9 grams
    • Protein 14.9 grams
    • Sodium 563mg (using low sodium vegetable stock)
    • Phosphorus 355 mg (we only absorb 40-50 % from plant sources)
    • Potassium 667mg
    • Iron 8.9 mg
    • No added sugars
    • No phosphate additives
    • Vitamin C 109 mg increases iron absorption
    • Calcium 180mg
    • Magnesium 118mg

    For more information about Nutrition and Kidney Health

    These recipes are for informational use only and not a substitute for medical or dietary advice. Consult your healthcare provider or dietitian for personalized guidance.
    © 2025 National Kidney Foundation, Inc.