High Protein Mujadara

Elevate your meal prep with this High Protein Mujadara, a healthy twist on the classic Middle Eastern dish. Packed with hearty green or brown lentils and nutrient-rich quinoa, this recipe delivers an impressive protein punch, making it perfect for vegetarians, vegans, or anyone seeking a wholesome, plant-based dish. Flavored with warming spices like cumin, coriander, and cinnamon, and topped with irresistibly caramelized onions and fresh parsley, this Mujadara offers a delightful balance of earthy, savory, and aromatic flavors. Ready in under an hour, it’s a versatile recipe that works as a satisfying main course or a flavorful side dish. Plus, using vegetable broth as a base enhances both the taste and nutrient profile, making it as nourishing as it is delicious. Perfect for easy weeknight dinners or meal planning, this protein-packed Mujadara is a must-try for health-conscious food lovers.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup green or brown lentils
• 1 cup quinoa
• 3 tablespoons olive oil
• 2 medium onions
• 3 cups water or vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground cinnamon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Rinse and drain the lentils and quinoa individually under cold water to remove any dirt or excess starch.

Step 2

In a medium saucepan, bring 3 cups of water or vegetable broth to a boil. Add the lentils and reduce the heat to a simmer, cooking uncovered for 15 minutes.

Step 3

While the lentils are cooking, finely slice the onions.

Step 4

In a large skillet, heat 3 tablespoons of olive oil over medium heat. Add the sliced onions, stirring occasionally, and cook for about 15-20 minutes or until they caramelize and turn deep brown.

Step 5

Once the lentils have cooked for 15 minutes, add the quinoa, ground cumin, ground coriander, ground cinnamon, salt, and black pepper to the saucepan. Stir and continue to simmer for an additional 15-20 minutes, or until both the lentils and quinoa are tender and the liquid is absorbed.

Step 6

Once the onions are caramelized, remove from heat and mix half of them into the lentil-quinoa mixture for added flavor.

Step 7

Serve the Mujadara by topping it with the remaining caramelized onions and a sprinkle of fresh parsley for a burst of freshness.

Step 8

Enjoy this high-protein dish on its own or as a side component of a larger meal.

Nutrition Facts

Serving size	1394.8 grams (1394.8g)

Amount per serving	% Daily Value*
Calories	1335

Total Fat 57.40g	74%
Saturated Fat 6.80g	34%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 6387mg	278%
Total Carbohydrate 162.90g	59%
Dietary Fiber 23.50g	84%
Total Sugars 19.60g
Protein 46.40g	93%

Vitamin D 0IU	0%
Calcium 199mg	15%
Iron 16mg	87%
Potassium 1753mg	37%

*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: 38.2%

Protein: 13.7%

Carbs: 48.1%