Mujaddara with Offal
Mujaddara with Offal is a hearty, traditional Middle Eastern dish that combines lentils, rice, and caramelized onions with a variety of organ meats (offal), such as liver, heart, or kidneys. It's a rustic, one-pot meal that transforms simple, economical ingredients into a deeply flavorful and nourishing comfort food.
🍽️ Nutrition at a glance
This dish is a well-balanced powerhouse, providing a substantial amount of protein from the offal and lentils, complex carbohydrates from the rice and lentils, and healthy fats. A typical serving is rich in iron, B vitamins (especially B12 from the offal), fiber, and minerals like potassium and zinc, with a calorie range of approximately 450-550 kcal.
Nutrition breakdown
| Calories | 480 kcal |
| Protein | 32 g |
| Carbs | 48 g |
| Fat | 18 g |
| Fiber | 10 g |
| Sugar | 4 g |
| Sodium | 650 mg |
| Iron | 6.5 mg |
| Vitamin B12 | 18 µg |
| Zinc | 5.2 mg |
| Potassium | 620 mg |
| Folate | 145 µg |
| Phosphorus | 380 mg |
| Vitamin B6 | 0.8 mg |
| Niacin (B3) | 9.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this version of mujaddara highlights a resourceful, nose-to-tail eating tradition common in many cuisines, making it a nutritious and economical staple. Nutritionally, the combination of lentils and offal creates a complete protein profile and an exceptionally high density of micronutrients, particularly heme iron which is easily absorbed.
