High Protein Mujadara
Elevate your weeknight meal prep with this high-protein twist on a classic Mujadara, a beloved Middle Eastern dish. Packed with hearty green or brown lentils and protein-rich quinoa, this recipe serves as a nutritious and satisfying alternative to the traditional version made with rice. Caramelized onions add a rich, sweet depth to the dish, while warming spices like cumin, coriander, and cinnamon deliver bold, aromatic flavors. Cooked in vegetable broth, the lentil and quinoa base is both savory and wholesome, making it perfect for vegetarians, vegans, and anyone seeking a protein-packed, plant-based meal. Topped with fresh parsley for a vibrant finish, this High Protein Mujadara is easy to prepare, taking only 15 minutes of prep time and 40 minutes of cooking. Whether served as a stand-alone dish or a complement to grilled vegetables or protein, this 4-serving recipe is a delicious and nutrient-dense comfort food that will have everyone coming back for seconds.
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Recipe Information
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
Instructions
Rinse and drain the lentils and quinoa individually under cold water to remove any dirt or excess starch.
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.
While the lentils are cooking, finely slice the onions.
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.
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.
Once the onions are caramelized, remove from heat and mix half of them into the lentil-quinoa mixture for added flavor.
Serve the Mujadara by topping it with the remaining caramelized onions and a sprinkle of fresh parsley for a burst of freshness.
Enjoy this high-protein dish on its own or as a side component of a larger meal.
Nutrition Facts
Calories |
1335 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.4 g | 74% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6387 mg | 278% | |
| Total Carbohydrate | 162.9 g | 59% | |
| Dietary Fiber | 23.5 g | 84% | |
| Total Sugars | 19.6 g | ||
| Protein | 46.4 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 199 mg | 15% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 1753 mg | 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.
