Is Mujadara High in Protein? A Detailed Nutritional Breakdown

December 11, 2025 •

4 min read

According to the USDA, one cup of cooked lentils—a primary ingredient in mujadara—contains approximately 18 grams of protein. So, is mujadara high in protein? Absolutely, and this traditional Middle Eastern dish offers a delicious and inexpensive way to increase your plant-based protein and fiber intake.

Quick Summary

Mujadara is a protein-rich vegan dish leveraging the combination of lentils and rice or bulgur. This classic pairing creates a complete protein, offering a full range of essential amino acids for a balanced meal. The addition of caramelized onions provides flavor while keeping the dish nutritious and filling.

Key Points

High in Plant-Based Protein: Mujadara's primary ingredient, lentils, makes it a substantial source of protein for a vegetarian or vegan diet.
A Complete Protein Source: Combining lentils with a grain like rice or bulgur ensures the dish contains all nine essential amino acids, forming a complete protein.
Rich in Fiber: Lentils are packed with dietary fiber, which aids digestion and promotes a feeling of fullness.
Nutrient-Dense: Besides protein and fiber, mujadara is a good source of vital nutrients like iron and folate.
Heart-Healthy and Sustainable: The plant-based nature of mujadara makes it a heart-healthy choice and more environmentally friendly than many meat-based meals.
Customizable for Higher Protein: You can increase the protein content by adding high-protein toppings like toasted nuts, a side of high-protein yogurt or tahini, or by adjusting the lentil-to-grain ratio.

The Nutritional Power of Mujadara

Mujadara, a staple of Middle Eastern cuisine, is a simple yet profoundly nutritious dish made primarily from lentils, rice or bulgur, and caramelized onions. Its reputation as a healthy, vegetarian-friendly meal is well-deserved, largely due to its significant protein content. The magic lies in the synergistic combination of its core ingredients.

The Role of Lentils and Grains

The protein story of mujadara begins with lentils, which are a powerhouse of plant-based protein and dietary fiber. One cup of cooked lentils alone can provide a substantial amount of protein, making it an excellent foundation for a filling meal. The second component, either rice or bulgur, complements the nutritional profile of the lentils perfectly. Legumes like lentils are rich in certain essential amino acids (such as lysine) but can be lower in others (like methionine). Grains, on the other hand, typically have the opposite amino acid profile. By combining the two, mujadara provides a complete protein, meaning it contains all nine essential amino acids necessary for the body to build and repair muscle tissue.

Beyond Protein: Other Health Benefits

Lists of mujadara's health benefits often extend beyond its high protein content. This versatile dish is also rich in essential nutrients:

Dietary Fiber: Both lentils and bulgur are high in fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels. A high-fiber diet is also linked to a reduced risk of heart disease.
Iron and Folate: Lentils are an excellent source of iron, a crucial mineral for transporting oxygen in the blood, and folate, which is vital for cell growth and metabolism.
Carbohydrates: The complex carbohydrates from the lentils and grains provide a sustained source of energy, making mujadara a satisfying and long-lasting meal.
Antioxidants: Some variations of mujadara also contain spices like cumin and are topped with caramelized onions, which add flavor and additional nutritional benefits.

Comparison: Mujadara vs. Other Meals

To understand just how much protein mujadara offers, it helps to compare it to other common dishes. Note that protein content can vary significantly based on the specific recipe and serving size. The following table provides an illustrative comparison.


Dish	Main Protein Source	Estimated Protein (per serving)*	Notes
Mujadara	Lentils, Rice/Bulgur	10-16 grams	A complete plant-based protein source.
Chicken Breast (4 oz)	Chicken	~35 grams	Often requires additional side dishes for fiber.
Black Bean Burger	Black Beans	~15-20 grams	Can vary based on recipe and bun choice.
Greek Yogurt (1 cup)	Dairy	~20 grams	Excellent source of dairy protein, but not vegan.
Quinoa Salad	Quinoa	~8 grams	Quinoa is a complete protein but typically has a lower concentration per serving.

*Estimates are for comparison purposes only and depend on the specific recipe and portion size.

Customizing Your Mujadara for Maximum Protein

While the traditional recipe is already a solid source of protein, there are several ways to further enhance its nutritional value. For a deeper look into a protein-optimized version, consider visiting this resource from Beantown Kitchen: Protein-Powered Mujadarra.

Here are some tips for a protein boost:

Choose the Right Grain: Opt for bulgur or brown rice over white rice. Bulgur, in particular, offers additional protein and fiber.
Increase the Lentil-to-Grain Ratio: Adjusting the recipe to include more lentils relative to the grain will naturally increase the overall protein content of the dish.
Incorporate High-Protein Toppings: Garnish with toasted nuts, such as pine nuts or almonds, or seeds like sunflower seeds, to add a satisfying crunch and extra protein.
Add a Side of Dairy-Free Yogurt or Tahini: Serving mujadara with a dollop of tahini sauce or unsweetened plant-based yogurt adds a creamy texture and extra protein.
Serve with a High-Protein Salad: Pair the mujadara with a side salad that includes chickpeas or edamame for a synergistic protein boost.

Conclusion: A High-Protein, Nutrient-Dense Meal

In conclusion, mujadara is undeniably a high-protein dish, making it an excellent choice for anyone looking to increase their plant-based protein intake. Its combination of lentils and rice or bulgur creates a complete protein, offering all the essential amino acids needed by the body. Far more than just a source of protein, this traditional meal is also rich in fiber, iron, and folate, making it a well-rounded and deeply satisfying nutritional powerhouse. Whether you follow a vegetarian diet or simply want to incorporate more plant-based meals into your routine, mujadara provides a delicious, budget-friendly, and protein-packed option for your table. It proves that eating healthily doesn't have to be complicated or expensive, but can be as simple and flavorful as combining a few key ingredients. The simplicity of mujadara is a testament to its long-standing status as a beloved, nutritious meal across the Middle East and beyond.

Frequently Asked Questions

The protein content varies based on the recipe and serving size, but a standard serving of mujadara can contain anywhere from 10 to 16 grams of protein.

Yes, when prepared with both lentils and a grain (like rice or bulgur), mujadara becomes a complete protein, as the two ingredients complement each other's amino acid profiles.

Yes, mujadara can be healthy for weight loss due to its high fiber and protein content, which promotes satiety and can help manage your calorie intake.

Absolutely. Thanks to its complete protein profile, mujadara is a very filling and nutritious dish that can easily be served as a satisfying main course.

To increase the protein, you can add protein-rich toppings like toasted nuts or seeds, serve it with a side of high-protein yogurt, or increase the proportion of lentils to grain.

Mujadara is naturally gluten-free if made with rice. However, if made with bulgur, it will not be gluten-free, as bulgur is a form of cracked wheat.

Traditional mujadara recipes often use brown or green lentils, as they hold their shape well during cooking and do not become mushy like red lentils.