Iron-Rich Mujadara With Bell Pepper Salad
A deeply nourishing Middle Eastern classic featuring sweet caramelized onions, lentils, and brown rice. Topped with a bright, vitamin C-rich bell pepper and pumpkin seed salad for maximum iron absorption.
Prep
15 min
Cook
45 min
Total
60 min
Makes
3 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
45 min
Total
60 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Storage: Store the mujadara and the fresh bell pepper salad in separate airtight containers in the fridge for up to 4 days. Reheat the lentil mixture before adding the fresh salad on top.
Do these three things first
- 1Prep cup brown lentils (rinsed), large yellow onions (sliced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
For the Mujadara
For the Bell Pepper Salad
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Heat a portion of the olive oil…
- 01
Heat a portion of the olive oil…
Heat a portion of the olive oil in a large skillet over medium-low heat. Add the sliced onions and a generous pinch of salt. Cook slowly, stirring occasionally, until they turn deeply caramelized and sweet, about 35 to 40 minutes.
Look for: they turn deeply caramelized and sweet
Tap card to mark done - 02
Combine the rinsed lentils and water in…
While the onions cook, combine the rinsed lentils and water in a medium pot. Bring to a boil over medium-high heat, then lower the heat to a gentle simmer, cover, and cook for 15 minutes.
Allow: 15 minutes
Tap card to mark done - 03
Stir the rinsed brown basmati rice
Stir the rinsed brown basmati rice, ground cumin, salt, and black pepper into the partially cooked lentils. Cover and simmer on low for another 20 minutes, or until the liquid is absorbed and both the rice and lentils are tender. Remove from heat and let it steam, covered, for 5 minutes.
Look for: the liquid is absorbed and both the rice and lentils are tender
Tap card to mark done - 04
Create your vitamin C topping
While the rice mixture rests, create your vitamin C topping: in a small bowl, toss the diced bell pepper, chopped parsley, pumpkin seeds, lemon juice, the remaining olive oil, and a pinch of salt.
Tap card to mark done - 05
Fluff the lentil and rice mixture with…
Fluff the lentil and rice mixture with a fork. Gently fold in half of the caramelized onions. Divide into bowls, and top each with the remaining caramelized onions and a generous spoonful of the bright bell pepper salad.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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