High Protein Mjadara

Elevate a traditional Middle Eastern favorite with this High Protein Mjadara recipe, a wholesome twist that combines hearty lentils and fluffy quinoa for a nutrient-packed, plant-based meal. Infused with warm spices like cumin and coriander and topped with caramelized onions for an irresistible depth of flavor, this dish is as satisfying as it is nutritious. Perfect for meal prep, it boasts a gluten-free and high-protein profile, making it an excellent option for vegans and vegetarians. Garnished with fresh parsley and optional toasted pine nuts for a satisfying crunch, this one-pot wonder is ready in under an hour and serves as a comforting main course or a flavorful side dish. Whether enjoyed warm or at room temperature, this recipe is a versatile and protein-rich take on the beloved classic Mjadara.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:50 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup green or brown lentils
• 1 cup quinoa
• 4 cups water
• 2 sliced large onions
• 3 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup fresh parsley
• 0.25 cup toasted pine nuts (optional)

Directions

Step 1

Rinse the lentils under cold water and set aside.

Step 2

In a large pot, bring 2 cups of water to a boil. Add the lentils and reduce the heat to a simmer. Cover and cook for about 15 minutes, until they are slightly tender.

Step 3

While the lentils are cooking, rinse the quinoa under cold water. In a separate small pot, add the quinoa and 2 cups of water. Bring to a boil, cover, and lower the heat to a simmer. Let it cook for about 15 minutes until the quinoa is fluffy and absorbs all the water.

Step 4

In a large skillet, heat the olive oil over medium heat. Add the sliced onions and cook, stirring occasionally, until they are caramelized, approximately 20-25 minutes.

Step 5

Drain any excess liquid from the lentils and add them to the skillet with the caramelized onions.

Step 6

Add the cooked quinoa to the mixture, along with ground cumin, ground coriander, salt, and black pepper. Stir well to combine all ingredients.

Step 7

Cook the mixture for an additional 5-7 minutes to blend the flavors, stirring occasionally.

Step 8

Remove from heat and stir in fresh parsley. Adjust seasoning if needed.

Step 9

Serve warm, garnishing with toasted pine nuts if desired.

Nutrition Facts

Serving size	1756.8 grams (1756.8g)

Amount per serving	% Daily Value*
Calories	1520

Total Fat 75.60g	97%
Saturated Fat 8.10g	41%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 3616mg	157%
Total Carbohydrate 166.80g	61%
Dietary Fiber 24.40g	87%
Total Sugars 18.60g
Protein 50.70g	101%

Vitamin D 0IU	0%
Calcium 273mg	21%
Iron 18mg	97%
Potassium 1833mg	39%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.9%

Protein: 13.1%

Carbs: 43.0%