Koshari (High Protein, Oil-Free, GF)

5 from 2 votes

Koshari (High Protein, Oil-Free, GF)

Koshari--the national dish of Egypt--is a robust, filing, vegan dish made with lentils, rice and pasta, a spicy tomato sauce, and fried onions. This version packs 24 grams of protein per serving and is both oil-free & gluten-free.

Prep Time5

Cook Time50

Total Time55

Course: Dinner

Cuisine: Egyptian

Keyword: easy wfpb recipes, high protein, high protein dinner, high protein lunch, lentils, oil-free, plant protein, vegan protein, wfpb dinner, wfpbno

Servings:

Author: Camilla

Ingredients

1/2 cup dried brown lentils rinsed (see notes for shortcut)
4 ounces gluten-free macaroni (dry) (I use chickpea macaroni)
1 cup basmati rice uncooked, any variety
1 large onion ends trimmed, thinly sliced
2 cups thick marinara sauce
1 teaspoon ground coriander
1 teaspoon ground cumin
1 1/2 cups cooked chickpeas (1 15 oz can, rinsed and drained, or home cooked chickpeas)
Optional: 1 to 2 teaspoons of lemon juice, lime juice or vinegar
Optional: chopped fresh parsley, chopped fresh mint

US Customary - Metric

Instructions

Cook the lentils, rice and macaroni, in separate saucepans, according to the package instructions. See notes below for time-saving shortcuts.
Combine the sliced onion and 3/4 cup water in a large nonstick skillet. Cook over high heat, stirring, until the onions are softened and the water is evaporated. Reduce heat to medium; continue to cook and stir, adding small amount of water at a time, until the onions are deep brown. Remove from heat and season to taste. with salt and pepper.
Meanwhile, combine the marinara sauce, ground coriander and ground cumin in a large skillet. 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).
Fluff the rice and gently stir in the lentils. Spread the lentil-rice mixture on a large dish (or divide among 4 bowls). Top with the macaroni, the spiced marinara and chickpeas, and then the onions. Sprinkle with chopped herbs, as desired.

Notes

Storage: Store the leftover koshari in an airtight container in the refrigerator for up to 2 days or the freezer for up to 6 months.

Shortcuts: Pinched for time? Consider these shortcuts.

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.

Nutrition