High Protein Koshari
Elevate your comfort food game with this High Protein Koshari, a nutritious twist on Egypt’s beloved street food! Packed with hearty brown rice, fiber-rich chickpeas, and tender red lentils, this dish seamlessly combines plant-based proteins for a satisfying, balanced meal. Whole wheat pasta adds a wholesome touch, while caramelized onions and a spiced tomato-garlic sauce deliver bold, irresistible flavors. Finished with a garnish of fresh parsley and zesty lemon juice, this modern take on Koshari is as nourishing as it is flavorful. Perfect for meal prep or a crowd-pleasing dinner, this protein-packed recipe brings international flair to your table in just over an hour.
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Recipe Information
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
Instructions
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.
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.
Drain and rinse the chickpeas well if using canned. If using dried chickpeas, soak overnight and then boil until tender, about 1 hour.
Cook the whole wheat pasta according to package instructions, drain and set aside.
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.
In a saucepan, heat the remaining 2 tablespoons of olive oil over medium heat. Add minced garlic and sauté until fragrant, about 1 minute.
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.
In a large serving bowl, combine the cooked rice, lentils, chickpeas, and pasta. Mix well.
Pour the tomato sauce over the rice mixture and gently mix until well coated.
Top with caramelized onions.
Sprinkle with lemon juice and chopped parsley before serving.
Serve hot and enjoy your high protein Koshari.
Nutrition Facts
Calories |
383 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 15% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 345 mg | 15% | |
| Total Carbohydrate | 58.7 g | 21% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 7.4 g | ||
| Protein | 16.2 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 102 mg | 8% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 814 mg | 17% | |
*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.
