High Protein Koshari

Elevate your meal prep with this High Protein Koshari, a nutrient-packed twist on Egypt's beloved comfort food. This wholesome dish layers hearty brown rice, protein-rich red lentils, chickpeas, and whole wheat pasta, all brought together with a spiced tomato-garlic sauce and topped with irresistible caramelized onions. Packed with plant-based protein and fiber, this recipe offers a healthy, satisfying alternative to traditional Koshari while maintaining its authentic bold flavors. Fresh parsley and a spritz of lemon juice add a refreshing finish, making this dish perfect as a standalone vegan entrée or a crowd-pleasing side. Ready in just over an hour, it's an ideal choice for meal prepping nutritious and flavorful meals throughout the week.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 1 cup Brown rice
• 1 cup Red lentils
• 1 cup Chickpeas
• 1 cup Whole wheat pasta
• 2 large Onion
• 4 tablespoons Olive oil
• 4 Garlic cloves
• 1 cup Tomato puree
• 2 teaspoons Cumin
• 1 teaspoon Coriander
• 0.5 teaspoon Cayenne pepper
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Lemon juice
• 0.25 cup Chopped parsley

Directions

Step 1

Rinse the brown rice under cold water. In a medium pot, add 2 cups of water and bring to a boil. Add the rice, cover, and simmer for about 30 minutes or until the rice is cooked.

Step 2

Rinse and sort the red lentils. In a separate pot, add 2 cups of water and the lentils. Boil, then reduce heat and simmer for about 15 minutes until soft.

Step 3

Drain and rinse the chickpeas well if using canned. If using dried chickpeas, soak overnight and then boil until tender, about 1 hour.

Step 4

Cook the whole wheat pasta according to package instructions, drain and set aside.

Step 5

Slice the onions thinly. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add onions and sauté until deeply golden and caramelized, about 15-20 minutes.

Step 6

In a saucepan, heat the remaining 2 tablespoons of olive oil over medium heat. Add minced garlic and sauté until fragrant, about 1 minute.

Step 7

Add the tomato puree to the garlic, stir in cumin, coriander, cayenne pepper, salt, and black pepper. Simmer the sauce for 10 minutes, stirring occasionally.

Step 8

In a large serving bowl, combine the cooked rice, lentils, chickpeas, and pasta. Mix well.

Step 9

Pour the tomato sauce over the rice mixture and gently mix until well coated.

Step 10

Top with caramelized onions.

Step 11

Sprinkle with lemon juice and chopped parsley before serving.

Step 12

Serve hot and enjoy your high protein Koshari.

Nutrition Facts

Serving size	1524 grams (1524.0g)

Amount per serving	% Daily Value*
Calories	1803

Total Fat 67.60g	87%
Saturated Fat 10.50g	53%
Polyunsaturated Fat 5.30g
Cholesterol 0mg	0%
Sodium 2487mg	108%
Total Carbohydrate 254.70g	93%
Dietary Fiber 53.90g	193%
Total Sugars 49.10g
Protein 61.70g	123%

Vitamin D 0IU	0%
Calcium 395mg	30%
Iron 23mg	129%
Potassium 3706mg	79%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.5%

Protein: 13.2%

Carbs: 54.4%