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  • Prep-time: / Ready In:
  • Makes 4 bowls

Mujadara is a Middle Eastern medley of lentils, rice, and caramelized onions. This version uses bulgur wheat instead of rice. Add roasted vegetables, chopped lettuce, and homemade tahini sauce for a hearty meal in a bowl.

From Forks Over Knives: Flavor!

vegan mujadara bowls with chopped lettuce, colorful vegetable medley, lentils, and a creamy homemade tahini sauce with parsley - shown in a white bowl in sunlight


  • 1 medium yellow onion, thinly sliced
  • 1 cup ½-inch pieces zucchini
  • ½ cup chopped carrot
  • 2 medium tomatoes, cut into wedges
  • ¼ cup tahini
  • 3 Tbsp. lemon juice
  • 2 Tbsp. chopped fresh parsley
  • 3 cloves garlic, minced
  • Sea salt, to taste
  • 1 cup dry brown lentils, rinsed and drained
  • ½ tsp. ground cumin
  • 1 cup dry bulgur wheat
  • Freshly ground black pepper, to taste
  • 2 cups torn lettuce (any variety)


  1. Preheat oven to 450°F. Line a 15×10-inch baking pan with parchment paper. Arrange onion slices on one half of the prepared pan; arrange zucchini, carrot, and tomatoes on the other half. Roast 15 minutes. Remove from oven; gently stir vegetables, keeping onion slices separate from other vegetables. Return pan to oven. Roast 15 to 20 minutes more or until vegetables are browned on edges.
  2. Meanwhile, make Parsley-Tahini Sauce: In a medium bowl combine tahini, 2 Tbsp. of the lemon juice, the parsley, and garlic. Whisk in ¼ cup water until smooth and creamy, adding more water if needed to achieve drizzling consistency. Add sea salt to taste. Set aside.
  3. In a medium saucepan bring 3 cups water to boiling. Add lentils and cumin; reduce heat. Cover and simmer about 20 minutes or until lentils are tender. Remove from heat. Stir in bulgur. Cover and let stand 10 minutes.
  4. Stir roasted onion, the remaining 1 Tbsp. lemon juice, and salt and pepper into lentil mixture. Fluff with a fork.
  5. To assemble, spoon lentil mixture into bowls. Top with remaining roasted vegetables and the torn lettuce. Serve Parsley-Tahini Sauce on the side.

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(5 from 1 votes)
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Barbara Silverman22 hours ago
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OMG we get this all the time at the middle eastern restaurant. I LOVE Mujadara. The key is to use a ton of Tahini, so make sure to get extra for drizzling. Trust.

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about the author

Darshana Thacker

Darshana Thacker is chef and culinary project manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Visit for more.

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