High Protein Mjadara
Boost your energy with this hearty and nutritious twist on a beloved Middle Eastern classic—High Protein Mjadara! This recipe swaps traditional rice for quinoa, creating a protein-packed version of the iconic lentil and caramelized onion dish. Loaded with fiber-rich lentils, fluffy quinoa, and fragrant spices like cumin and coriander, each bite is bursting with wholesome goodness and bold flavor. Topped with fresh parsley and optional toasted pine nuts for crunch, this dish strikes the perfect balance between comfort and health-conscious eating. Ready in under an hour, it’s a satisfying, plant-based meal that’s perfect for meal prep, lunch, or dinner. Healthy, high-protein, and delicious—this Mjadara is your go-to for a flavorful boost!
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Recipe Information
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)
Instructions
Rinse the lentils under cold water and set aside.
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.
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.
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.
Drain any excess liquid from the lentils and add them to the skillet with the caramelized onions.
Add the cooked quinoa to the mixture, along with ground cumin, ground coriander, salt, and black pepper. Stir well to combine all ingredients.
Cook the mixture for an additional 5-7 minutes to blend the flavors, stirring occasionally.
Remove from heat and stir in fresh parsley. Adjust seasoning if needed.
Serve warm, garnishing with toasted pine nuts if desired.
Nutrition Facts
Calories |
1520 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.6 g | 97% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3616 mg | 157% | |
| Total Carbohydrate | 166.8 g | 61% | |
| Dietary Fiber | 24.4 g | 87% | |
| Total Sugars | 18.6 g | ||
| Protein | 50.7 g | 101% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 273 mg | 21% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 1833 mg | 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.
