Ancient Middle Eastern Cuisine for Modern Health

What is mujadara?

Mujadara is a gluten-free delicacy that is commonly served on tables in the Middle East. This dish is a cheap vegetarian meal made of lentils, rice and onions.

Is mujadara good for your health?

Not only is this Middle Eastern dish tasty, but it's also healthy. Mujadara is jam-packed with nutrients such as protein, vitamin B, fiber, and iron.

Ingredients and health benefits

The key that gives mujadara its healthy side and aspect is the ingredients that complete the dish. Here are some of them and their health benefits:

1. Lentils

Lentils are a rich source of folate and Vitamin B that can reduce fatigue, poor sleep and low mood. They are also a source of phosphorus, potassium, iron, selenium and folic acid.

2. Rice

Rice contains magnesium that can assist nerves, bones and muscles. It also has resistant starch, which may lead to fatty acids that can help promote colon health.

3. Onions

Onions contain antioxidants and compounds capable of fighting inflammation, decreasing triglycerides and reducing cholesterol levels. It also reduces the risk of heart disease.

4. Garlic

Garlic is a well-known fighter against the common cold, strengthening and boosting the immune system. It is low in calories and rich in vitamin B6, vitamin C and manganese.

5. Cilantro 

Cilantro can help protect your body against oxidative stress, urinary tract infections, food poisoning and neurological inflammation. It can even soothe skin irritations.

6. Cumin

The health benefits of cumin are lowering cholesterol, controlling blood sugar, aiding in weight loss, treating diarrhea, and fighting off parasites and bacteria.

What diseases are prevented by eating mujadara?

Mujadara can help you lower the risk of diabetes, heart disease, types of cancer, diabetes type II and cardiovascular problems.

Calories per serving

For a serving size of 1 cup, it can range between 270-400 calories, maybe even more, depending on the additional ingredients that are added.

Dish to serve with mujadara

Traditionally, Mujadara is served with milk yogurt, Greek yogurt or cucumber yogurt sauce. It can also blend well with salads like tabbouleh or fattoush.


Besides having subtle spices that will undoubtedly catch you by surprise with its exotic flavor, Mujadara has abundant health benefits that will make you ask for another serving anytime.

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