Soy-Free Koshari
Experience the bold and hearty flavors of Egypt with this Soy-Free Koshari recipe, a plant-based twist on the beloved street food. Layered with tender brown lentils, fragrant basmati rice, and al dente pasta, this healthy and allergen-friendly dish is topped with a tangy, spiced tomato sauce infused with garlic, cumin, and coriander. A medley of chickpeas and crispy onion rings adds texture and depth, delivering a satisfying bite with every forkful. Perfect for a family meal or an adventurous dinner idea, this soy-free version of koshari is easy to assemble and loaded with nutrients, making it an ideal comfort food that's big on flavor and completely soy-free.
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Recipe Information
Ingredients
- 1 cup brown lentils
- 1 cup basmati rice
- 1 cup small pasta (such as ditalini or elbow)
- 5 tablespoons vegetable oil
- 1 unit medium onion, chopped
- 3 unit garlic cloves, minced
- 2 cups crushed tomatoes
- 2 cups water
- 2 tablespoons white vinegar
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon cayenne pepper (optional)
- 2 teaspoons salt
- 1 teaspoon black pepper
- 1 cup chickpeas, drained and rinsed
- 0.5 cup cooked onion rings (for garnish)
Instructions
Rinse and drain the brown lentils. In a medium pot, add the lentils along with 3 cups of water. Bring to a boil, then reduce the heat and simmer for 25-30 minutes until lentils are tender. Drain any excess water and set aside.
In another pot, rinse the basmati rice under cold water until the water runs clear. Add 2 cups of water and 1 teaspoon of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the rice is cooked. Fluff with a fork and set aside.
Cook the pasta in salted boiling water according to package instructions until al dente. Drain and set aside.
In a large skillet, heat 3 tablespoons of vegetable oil over medium heat. Add the chopped onion and sauté until golden brown, about 7-10 minutes. Add minced garlic and cook for another 1-2 minutes until fragrant.
Stir in the crushed tomatoes, water, white vinegar, ground cumin, ground coriander, cayenne pepper (if using), remaining 1 teaspoon of salt, and black pepper. Bring to a simmer and let it cook for 15-20 minutes, stirring occasionally to thicken the sauce. Adjust seasoning to taste.
In a serving bowl, layer the rice, lentils, pasta, and chickpeas. Pour the spiced tomato sauce generously over the top.
Garnish with cooked onion rings and serve the soy-free koshari hot.
Nutrition Facts
Calories |
2306 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.0 g | 126% | |
| Saturated Fat | 14.3 g | 72% | |
| Polyunsaturated Fat | 42.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6169 mg | 268% | |
| Total Carbohydrate | 300.9 g | 109% | |
| Dietary Fiber | 49.7 g | 178% | |
| Total Sugars | 40.2 g | ||
| Protein | 67.7 g | 135% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 399 mg | 31% | |
| Iron | 24.3 mg | 135% | |
| Potassium | 2985 mg | 64% | |
*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.
