High Protein Koshary
Elevate your weeknight dinner with this nutritious twist on a beloved Egyptian classic: High Protein Koshary. Packed with plant-based proteins like chickpeas, lentils, and crispy crumbled tofu, alongside hearty staples like rice, whole wheat pasta, and caramelized onions, this vibrant dish delivers the traditional warmth and flavors of koshary with a health-conscious edge. A zesty tomato sauce infused with garlic, vinegar, and a blend of spices ties everything together, while a garnish of fresh parsley adds a pop of color and freshness. Perfectly balanced and brimming with wholesome ingredients, this high-protein version of koshary is both satisfying and easy to make in under an hour—ideal for meal preppers and anyone craving bold, comforting flavors without compromise.
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Recipe Information
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
Instructions
Rinse the rice and lentils under cold water until the water runs clear. Set aside.
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.
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.
Drain and rinse the canned chickpeas. Set aside.
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.
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.
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.
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.
Garnish with caramelized onions and fresh parsley.
Serve hot and enjoy!
Nutrition Facts
Calories |
1747 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.0 g | 94% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4195 mg | 182% | |
| Total Carbohydrate | 202.3 g | 74% | |
| Dietary Fiber | 46.3 g | 165% | |
| Total Sugars | 29.0 g | ||
| Protein | 79.9 g | 160% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1815 mg | 140% | |
| Iron | 26.5 mg | 147% | |
| Potassium | 2652 mg | 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.
