The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Sticky Free-range Pomegranate Chicken & Caramelised Onion 'Mudjara'
The delicious flavours of the Middle East. Succulent free-range chicken is baked with sweet pomegranate molasses, garlic and chilli paste. Served with a quinoa and lentil 'mudjara', starring golden caramelised onions. On the side? A chopped salad with cucumber, tomato and fresh parsley.
High protein
1/3 daily fibre
8 plants
Low sat fat
Serving size
Ingredients
- 80g quinoa (Quinoa 100%)
- 1 onion
- 1 tsp ground cumin
- 253g bijoux verts lentils in salted water (Bijoux Verts Lentils (60%), Water (39.4%) , Salt (0.6%).)
- 1 unwaxed lime
- 40g baby spinach
- 1 handful of fresh flat-leaf parsley
- 1 midi cucumber
- 110g baby tomatoes
- 300g British Free Range chicken thighs
- 1 tbsp chilli paste (Red Chilli Puree, Olive oil, White wine vinegar, Sea salt)
- 2 tbsp pomegranate molasses
- 2 garlic clove
Nutritional Information
Calories: 788
Protein: 49g
Carbs: 66g
Fat: 36g
Ingredients
- 1 tsp ground cumin (use half)
- 1 onion (use half)
- 1 tbsp chilli paste (use half) (Red Chilli Puree, Olive oil, White wine vinegar, Sea salt)
- 2 tbsp pomegranate molasses (use half)
- 150g British Free Range chicken thighs
- 253g bijoux verts lentils in salted water (use half) (Bijoux Verts Lentils (60%), Water (39.4%) , Salt (0.6%).)
- 1 midi cucumber (use half)
- 2 garlic clove
- 40g baby spinach (use half)
- 80g quinoa (use half) (Quinoa 100%)
- 1 unwaxed lime (use half)
- 1 handful of fresh flat-leaf parsley (use half)
- 110g baby tomatoes (use half)
Nutritional Information
Calories: 793
Protein: 49g
Carbs: 67g
Fat: 36g
Sticky Free-range Pomegranate Chicken & Caramelised Onion 'Mudjara'
The delicious flavours of the Middle East. Succulent free-range chicken is baked with sweet pomegranate molasses, garlic and chilli paste. Served with a quinoa and lentil 'mudjara', starring golden caramelised onions. On the side? A chopped salad with cucumber, tomato and fresh parsley.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Bring a medium saucepan filled with salted water to a boil
- Pull out a large bowl, a medium bowl, an ovenproof dish, a medium frying pan & a sieve
Marinate & roast
- Finely chop or crush the garlic
- In the large bowl, combine the pomegranate molasses, garlic, chilli paste and 1 tsp oil. Season with salt and pepper. Add the chicken to the bowl and toss to coat
- Place the chicken thighs flat into the ovenproof dish. Roast for 16 mins, until cooked through and golden
Cook the quinoa
- Meanwhile, add the quinoa to the saucepan and boil for 13-14 mins, until cooked, then drain
Caramelise the onion & make the 'mudjara'
- Thinly slice the onion
- Heat the medium frying pan with 1 tbsp oil on medium heat. Once hot, add the onion and cook for for 10-15 mins, stirring often until soft and golden. Add a splash of water if it begins to burn
- Rinse and drain the lentils
- Add the lentils, cooked quinoa and cumin to the caramelised onion and cook for 1-2 mins. Season with salt and pepper
Build the salad
- Halve the tomatoes. Dice the cucumber into 1cm chunks. Finely chop the parsley. Rinse the spinach, then roughly chop
- Add all to the medium bowl, along with the juice from half the lime and 1 tbsp oil. Season with salt and pepper
Plate up
- Check your chicken is cooked through by inserting a skewer into the thickest part of the meat; the juices should run clear
- Share the pomegranate chicken between bowls, with the lentil 'mudjara' and salad alongside. Garnish with the remaining lime, cut into wedges
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