Middle Eastern Mujadara
Mujadara is a classic Middle Eastern comfort food, essentially a hearty and flavorful pilaf made from lentils, rice (or sometimes bulgur), and caramelized onions. It's a staple across the Levant, including Lebanon, Syria, Jordan, and Palestine, often enjoyed as a main dish or a substantial side.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate and plant-based protein powerhouse, with the lentils providing excellent fiber and minerals like iron and folate. A typical serving is quite filling and moderately calorie-dense, roughly in the 300-400 calorie range depending on the amount of oil used for the onions.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 14 g |
| Carbs | 60 g |
| Fat | 6 g |
| Fiber | 12 g |
| Sugar | 4 g |
| Sodium | 400 mg |
| Potassium | 450 mg |
| Iron | 4.5 mg |
| Magnesium | 80 mg |
| Phosphorus | 200 mg |
| Folate | 120 mcg |
| Thiamin (B1) | 0.4 mg |
| Zinc | 2.5 mg |
| Manganese | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Mujadara is a brilliant example of humble, nutritious ingredients creating deep flavor, with the sweet, crispy onions being the essential signature that transforms the simple lentils and grains. It's also a historically significant dish, often cited as a traditional 'poor man's meal' that provided complete protein through the clever combination of legumes and grains.
