High Protein Koshary

Elevate your meal prep routine with this hearty and nutritious High Protein Koshary, a plant-based twist on Egypt’s beloved comfort food. Packed with layers of wholesome ingredients like fluffy rice, tender brown lentils, whole wheat pasta, and protein-rich chickpeas, all topped with golden, spiced crispy tofu, this recipe is a powerhouse of flavor and nutrition. A zesty, garlicky tomato sauce adds a tangy spice kick, while sweet caramelized onions and fresh parsley garnish bring traditional Middle Eastern flair to every bite. Perfect for vegetarians and vegans, this dish delivers a satisfying protein boost without compromising on its rich, aromatic taste. Ready in just an hour and filled with vibrant, wholesome ingredients, this high-protein koshary will delight your taste buds and fuel your day!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup rice
• 0.5 cup brown lentils
• 1 cup chickpeas, canned
• 1 cup whole wheat pasta
• 200 grams extra firm tofu
• 1 onion, large
• 1 cup tomato sauce
• 2 garlic cloves
• 2 tablespoons white vinegar
• 3 tablespoons olive oil
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon red chili flakes
• 0.25 cup fresh parsley, chopped
• 2 cups water

Directions

Step 1

Rinse the rice and lentils under cold water until the water runs clear. Set aside.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rice and lentils, reduce the heat to low, cover, and simmer for about 20 minutes or until both are cooked through. Once done, remove from heat and fluff with a fork.

Step 3

While the rice and lentils are cooking, bring another pot of water to a boil and cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.

Step 4

Drain and rinse the canned chickpeas. Set aside.

Step 5

Crumble the tofu with your hands until it resembles coarse bread crumbs. Heat 1 tablespoon of olive oil in a large frying pan over medium heat, add the crumbled tofu, and cook for 5-7 minutes or until it's golden and slightly crispy. Season with salt, cumin, and black pepper.

Step 6

Thinly slice the onion. In a separate pan, heat 2 tablespoons of olive oil over medium heat. Add the sliced onion and cook until caramelized, about 15 minutes. This gives the koshary its signature flavor. Stir occasionally.

Step 7

In a small pot, heat the tomato sauce with minced garlic cloves, white vinegar, paprika, coriander powder, chili flakes, salt, and pepper. Allow to simmer for about 10 minutes, stirring occasionally.

Step 8

To assemble the koshary, layer the rice and lentils mixture on a large serving dish. Top with cooked pasta, chickpeas, and the crispy tofu. Pour the spicy tomato sauce evenly over the top.

Step 9

Garnish with caramelized onions and fresh parsley.

Step 10

Serve hot and enjoy!

Nutrition Facts

Serving size	1862.9 grams (1862.9g)

Amount per serving	% Daily Value*
Calories	1747

Total Fat 73.00g	94%
Saturated Fat 10.80g	54%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 4195mg	182%
Total Carbohydrate 202.30g	74%
Dietary Fiber 46.30g	165%
Total Sugars 29.00g
Protein 79.90g	160%

Vitamin D 0IU	0%
Calcium 1815mg	140%
Iron 27mg	147%
Potassium 2652mg	56%

*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: 36.8%

Protein: 17.9%

Carbs: 45.3%