Koshari (High Protein, Oil-Free)

Learn how to make Koshari, the national dish of Egypt! It is easy, oil-free, vegan, gluten-free, and packs 24 grams of protein per serving!

An Introduction to Koshari

Ready for an introduction to your new favorite dinner recipe?

Meet koshari. I first had koshari (also spelled koshary or kushari) in graduate school. An Egyptian-American friend (Hathor) made it for a potluck gathering and it was universally loved by everyone. It is a hearty combination of lentils, macaroni noodles and rice, topped with a spicy tomato sauce, chickpeas and fried onions.

Hathor explained that koshari is ubiquitous in Egypt: it is made in home kitchens, served in restaurants, and dished up by street vendors selling their versions from carts (hearty and healthy fast food!).

Koshari Origins

Koshari is the Egyptian national dish, but it has mixed origins related to British Colonization. The name “Koshari” comes from the Hindu word khichri, a dish of rice and lentils. It is thought that when the British arrived in Egypt in the late 1800s from India, they brought khichri with them. It was adopted and gradually adapted by Egyptians into a unique, national dish.

I was lucky that Hathor shared her recipe for koshari with me years ago. I have been making it ever since. This take on the dish is based on her original recipe (adapted and simplified over the years), with two significant changes: I’ve made the koshari both gluten-free and oil-free.

Recipe Benefits

• High protein (24 grams of protein per serving)
• Made with pantry staples
• Vegan (egg-free, dairy-free)
• Oil-free (no olive oil or other kind of oil)
• Gluten-free
• Frugal
• Easy to make

Ingredients for Koshari

The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.

Dried Lentils: You can use any kind of lentils to make Koshari, but plain tan lentils / brown lentils are most common. Feel free to use red lentils, black lentils or green lentils, if that’s what you’ve got in the pantry.

Gluten-Free Macaroni: I use chickpea macaroni, but you can use any gluten-free macaroni pasta. If you do not follow a gluten-free diet, use traditional macaroni noodles.

Rice: Long grain-rice is best, but use what you have, or prefer. I use basmati rice most often. If you have a rice cooker, you can cook the rice in the cooker to open up a burner on the stovetop. Use brown rice, if you prefer, or go less traditional with an alternative grain such as quinoa or millet.

Onion: Use one large onion or two small onions (I recommend white onion or yellow onion, but red onions can also be used).

Marinara Sauce: This is a shortcut on my part. You can make your own garlic and onion tomato sauce, if you prefer. I opt for a jar of thick, garlic and onion marinara sauce to save time on busy weeknights.

Spices: You will need some ground coriander and ground cumin to spice the marinara sauce. These are flexible: koshari has countless variations, so if you do not have one, or both of these, consider adding a pinch of cayenne pepper or red pepper flakes, a few turns f freshly cracked black pepper, or a teaspoon (or two) of mild chili powder or smoked paprika.

Chickpeas (aka Garbanzo Beans): Use canned chickpeas (one fifteen ounce can) or home cooked chickpeas.

Fresh Herbs (Optional): Chopped fresh parsley leaves, mint leaves, or cilantro leaves add a final bolt of flavor.

Step by Step Instructions

Note that the complete directions are also in the recipe card below.

Step One: Cook the Lentils, Rice & Pasta

Cook the lentils, rice and macaroni, in separate saucepans or pots, according to the package instructions. Cook the macaroni until it is al dente. (see notes below for some time-saving shortcuts!)

Step Two: Cook the Onions

Combine the sliced onion and 3/4 cup water in a large nonstick skillet. Bring to a boil over medium-high heat, stirring, until the onions are softened and the water is evaporated.

Reduce heat to medium-low heat; continue to simmer and stir, adding small amount of water at a time, until the onions are deep golden brown. Remove from heat and season to taste. with salt and pepper.

Step Three: Prepare the Spiced Tomato Sauce

Meanwhile, combine the marinara sauce, ground coriander and ground cumin in a large skillet (or use a medium saucepan). Cook and stir over medium heat until heated through.

Add the drained chickpeas. Cook over low heat for 3 to 4 minutes longer until the chickpeas are heated through.

Option: For extra tang and depth, add a teaspoon or two of vinegar, lemon juice or lime juice to the sauce).

Step Four: Assemble & Serve the Koshari

Fluff the rice and gently stir in the lentils. Spread a base of rice and lentils on a large dish or serving bowl (or divide among 4 bowls).

Top with the macaroni, the spiced marinara and chickpeas, and then the onions. Sprinkle with chopped herbs, as desired. Dig in!

Storage

Store any leftovers in an airtight container in the refrigerator/ fridge for up to 2 days or the freezer for up to 6 months.

Shortcuts

In addition to my marinara sauce shortcut, you can take shortcuts with the lentils and/or rice.

• Pre-Cooked Lentils: Use ready-to-use steamed lentils (in vacuum-packed pouches) or canned lentils. Trader Joe’s and Melissa’s Produce are two companies that sell steamed lentils (use one 1 pound package). Look for cans of lentils where the canned beans are sold. Drain, rinse, and use in place of cooking lentils from scratch (use one 15 ounce can).
• Pre-Cooked Rice: In a pinch, use pre-cooked rice, available in vacuum-packed pouches (where grains are shelved in the grocery store) or frozen cooked rice. Both options are typically available in white rice or brown rice options.

FAQ

• Can I use other small pasta shapes (in place of the macaroni)? Yes! Prepare the pasta until al dente, according to the package directions.
• I do not need the koshari recipe to be oil-free. Can I fry the onions in oil instead of cooking in water? Yes, you can cook the onions in oil, until crispy, if you are ok with eating oil. Crispy thin fried onion rings are traditional with koshari. Add the crispy onion topping to the assembled dish.
• How should I slice the onions? The onions should be thinly sliced. You can use a food processor (slicer attachment) to quickly slice the onions, if desired.

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