Gutbliss - Dr. Robynne Chutkan


Mujadra (Lentils & Rice)

Legumes and whole, gluten-free grains are rich in indigestible plant fibers that feed beneficial gut bacteria for optimal health and immunity. Serve alongside a large salad and this meal will be one that both you and your gut bugs will love! This meal is also great as leftovers and the perfect lunch option during this time at home.


4 medium cloves garlic, chopped

1 tablespoon ground cumin

1 to 2 teaspoons fine sea salt

Freshly ground black pepper

5 cups water

1 cup brown basmati rice, rinsed and drained

1 cup brown or green lentils, picked through, rinsed and drained

⅓ cup extra-virgin olive oil

2 medium yellow onions, diced

Optional for serving: avocado slices, hummus, chili-garlic sauce, harissa, or sriracha, diced green onions, chopped cilantro


In a large soup pot, combine the garlic, cumin, and salt and about 1/2 a teaspoon of freshly ground black pepper. Add 5 cups water and bring the mixture to a boil over medium-high heat. Stir in the rice and reduce the heat to medium. Cover. Stir occasionally for 10 minutes. Stir in the lentils and return to a simmer. Cover again, reduce the heat to medium-low, and cook until the liquid is absorbed and the rice and lentils are tender, about 25 minutes.

While the lentils are cooking, heat the oil in a large skillet over medium-high. When hot, add the onions. Stir to combine with the oil.

Stir occassionally. Once the onions begin to brown, lower the heat to medium, adjusting the heat lower if needed, and cook until the onions are crisped around the edges – this will take between 20 and 30 minutes. Transfer the onions to a plate lined with a paper towel. Sprinkle with salt.

When the lentils and rice are done cooking, turn off the heat and drain any excess water. Cover the pot and let sit. After 5 to 10 minutes, remove the lid and stir. Season with salt and pepper to taste. Serve topped with caramelized onions and other suggested toppings if desired.


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Dr Robynne Chutkan
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