Lighter Koshari (Egyptian Lentils, Rice and Pasta)

This lighter version of Egypt's national dish boosts plant protein with lentils and chickpeas while crisping onions in the oven instead of deep frying.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 130 g dry green lentils (about 3/4 cup) · 458 kcal in the whole recipe
• 100 g dry rice (about 1/2 cup) · 360 kcal in the whole recipe
• 80 g dry whole wheat pasta (ditali or elbow, about 3/4 cup) · 282 kcal in the whole recipe
• 200 g cooked chickpeas (about 1 cup) · 328 kcal in the whole recipe
• 250 g onions (thinly sliced, 2 medium) · 100 kcal in the whole recipe
• 16 g garlic (minced, 4 cloves) · 24 kcal in the whole recipe
• 26 g olive oil (2 tbsp) · 230 kcal in the whole recipe
• 400 g canned diced tomatoes (1 can) · 72 kcal in the whole recipe
• 34 g tomato paste (2 tbsp) · 33 kcal in the whole recipe
• 30 g vinegar (2 tbsp) · 6 kcal in the whole recipe

Method

1. Boil green lentils, rice, and whole wheat pasta separately in salted water until tender, then drain and combine with warmed cooked chickpeas.

   

2. Toss thinly sliced onions with 1 tbsp olive oil and roast on a baking sheet at 200°C (400°F) for 20-25 minutes until crispy and golden.

   

3. Sauté half of the minced garlic in 1 tbsp olive oil, stir in tomato paste, canned diced tomatoes, cumin, red pepper flakes, salt, and a splash of water, simmer for 10 minutes.

   

4. Whisk remaining garlic with vinegar, ground cumin, salt, and 3 tbsp warm water in a small bowl to create the traditional garlic-vinegar sauce.

   

5. Assemble bowls with layers of mixed grains, lentils, pasta, and chickpeas, then top with warm tomato sauce, baked crispy onions, and garlic-vinegar sauce.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.