How much protein is in a plate of mujadara?

January 4, 2026 •

3 min read

Based on varying recipes and serving sizes, a plate of mujadara can contain anywhere from 8 to 24 grams of protein, making it a substantial plant-based meal. The exact amount of protein in a plate of mujadara is influenced by the ingredient ratios, portion size, and any additional toppings.

Quick Summary

Mujadara's protein content varies widely based on ingredients and portion size, but its combination of lentils and rice makes it a complete plant-based protein source. The exact amount is influenced by the ratio of lentils to rice and additional toppings like yogurt.

Key Points

Protein Varies by Serving: A single plate of mujadara can contain anywhere from 8 to 24 grams of protein, depending on portion size and recipe.
Lentils Drive Protein Content: Lentils are the primary protein source, and increasing their proportion relative to rice will boost the overall protein of the dish.
Complete Protein Meal: The combination of lentils and rice creates a 'complete protein' source, providing all nine essential amino acids.
Toppings Add More Protein: Adding accompaniments like Greek yogurt, labneh, or toasted nuts can significantly increase the meal's total protein count.
Bulgur is a Protein-Rich Alternative: Using bulgur wheat instead of rice can further increase the protein and fiber content of mujadara.
Nutrient-Dense Dish: Beyond protein, mujadara is rich in other essential nutrients such as fiber, iron, and folate.

Decoding the Protein Content of Mujadara

Mujadara, a beloved Middle Eastern dish, combines simple ingredients like lentils, rice, and caramelized onions into a flavorful and nutritious meal. For those following a plant-based diet or simply aiming to increase their protein intake, understanding this dish's nutritional profile is key. The quantity of protein can vary significantly depending on the recipe and portion size, but it consistently offers a strong, plant-based protein source.

The Role of Lentils and Rice

At its core, mujadara's protein power comes from its two main components: lentils and rice. Lentils are the protein heavyweight in this dish, known for their high protein, fiber, iron, and folate content. A 100g serving of lentils contains more than double the protein of a 100g serving of rice. While rice is a carbohydrate staple, it contributes valuable amino acids that complement those found in lentils. When consumed together, the rice and lentils form a 'complete protein,' meaning the meal provides all nine essential amino acids necessary for the body.

Factors That Influence Protein in Mujadara

Several factors can cause the protein content to differ from one plate of mujadara to another:

The Lentil-to-Rice Ratio: A higher proportion of lentils will naturally result in a higher protein count, as lentils contain more protein by weight than rice. Some recipes call for a 1:1 ratio, while others prioritize lentils, boosting the protein profile.
Portion Size: This is the most straightforward factor. Larger portions mean more protein. A smaller 1-cup serving might offer 8-10g, while a larger 2-cup meal could provide 16g or more, depending on the ratio.
Adding Toppings: Traditional accompaniments like a dollop of Greek yogurt or labneh can dramatically increase the protein. A small serving of yogurt can add several grams of high-quality protein to the dish.
Substituting Grains: Some variations of mujadara use bulgur wheat instead of rice. Bulgur is a whole grain that is higher in both fiber and protein than white rice, which can also increase the overall nutritional value.

How to Increase the Protein in Your Mujadara

For those looking to get the maximum protein out of their meal, here are some simple adjustments:

Use more lentils: Increase the lentil-to-rice ratio in your recipe. For example, instead of a 1:1 cup ratio, try 1.5 cups of lentils to 1 cup of rice.
Add high-protein sides: Serve your mujadara with a side of plain Greek yogurt or a protein-rich salad with chickpeas or edamame.
Top with nuts or seeds: A sprinkle of toasted pine nuts or a handful of chopped walnuts can add extra protein and healthy fats.
Use bulgur: Opt for a version of mujadara made with coarse bulgur instead of rice for a fiber and protein boost.

Comparison of Mujadara Variations

The table below demonstrates how the protein content can vary based on recipe and serving size, using data points from nutritional resources.


Recipe Variation	Approx. Serving Size	Approx. Protein Content	Notes
Standard Lentil & Rice	1 cup (240g)	8-10g	Based on moderate lentil-to-rice ratio.
Protein-Powered Mujadara	1 serving	12g	Higher lentil content recipe.
Lentils & Rice with Onions	2 cups (500mL)	16g	Recipe with a higher lentil concentration.
Bulgur Mujadara	1 serving	Varies	Can be higher in protein and fiber than white rice variations.

The Verdict: Is Mujadara a Good Source of Protein?

Yes, mujadara is an excellent source of plant-based protein, thanks to its lentil base. Its nutritional profile makes it a satisfying and health-conscious meal, especially for vegetarians and vegans. The combination of lentils and rice is not only delicious but also provides all the essential amino acids, making it a complete protein. By adjusting the ratio of ingredients or adding high-protein toppings, you can easily increase the protein content to meet your dietary goals. For a more detailed recipe and nutritional information, visit Lentils.org.

Conclusion

While the specific protein amount varies, a typical plate of mujadara provides a significant and satisfying portion of protein for a single meal. Its simple yet powerful combination of lentils and rice offers a nutritional powerhouse rich in protein, fiber, and essential minerals like iron, all in one affordable and delicious dish. Whether you're seeking a hearty vegan entrée or a protein-rich side dish, mujadara is a reliable and healthy choice that delivers on both taste and nutrition.

Frequently Asked Questions

Yes, when lentils and rice are combined, they provide all the essential amino acids needed by the body, making mujadara a complete protein source.

Yes, substituting brown rice for white rice is a great option. It not only works well in the recipe but also adds more fiber and micronutrients.

To increase the protein, you can use a higher lentil-to-rice ratio, serve it with a side of Greek yogurt or labneh, or sprinkle toasted nuts on top.

For mujadara, it is best to use smaller, harder brown or green lentils that hold their shape well during cooking, preventing a mushy texture.

Yes, mujadara is a naturally vegan and plant-based dish. It is an excellent source of protein for those following a vegan or vegetarian lifestyle.

Besides protein, mujadara is rich in other important nutrients. Lentils provide high levels of fiber, iron, and folate. It is also a good source of complex carbohydrates.

The cooking method does not significantly alter the protein content of the lentils and rice. However, it can affect the texture and potentially the retention of some water-soluble vitamins.

The calorie count of mujadara can vary, largely depending on the amount of oil used for the caramelized onions. However, as a whole-food, plant-based dish, it can be a calorie-conscious and satisfying option.