Soy-Free Koshari

Dive into the comforting flavors of **Soy-Free Koshari**, a plant-based twist on Egypt's beloved street food! This wholesome recipe features layers of fluffy basmati rice, tender brown lentils, al dente pasta, and hearty chickpeas, all brought together with a bold, aromatic spiced tomato sauce. A golden topping of crispy onion rings adds irresistible texture and depth to every bite. Perfect for a satisfying vegan dinner or meal prep, this soy-free version stays true to the dish’s bold and comforting essence while catering to dietary preferences. Simple yet flavorful, this koshari is a gluten-free option (with appropriate pasta) that will delight your taste buds and nourish your soul.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

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.

Step 3

Cook the pasta in salted boiling water according to package instructions until al dente. Drain and set aside.

Step 4

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.

Step 5

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.

Step 6

In a serving bowl, layer the rice, lentils, pasta, and chickpeas. Pour the spiced tomato sauce generously over the top.

Step 7

Garnish with cooked onion rings and serve the soy-free koshari hot.

Nutrition Facts

Serving size	(2151.0g)

Amount per serving	% Daily Value*
Calories	2305.6

Total Fat 98.0g	0%
Saturated Fat 14.3g	0%
Polyunsaturated Fat 42g
Cholesterol 0mg	0%
Sodium 6168.6mg	0%
Total Carbohydrate 300.9g	0%
Dietary Fiber 49.7g	0%
Total Sugars 40.2g
Protein 67.7g	0%

Vitamin D 0IU	0%
Calcium 399.4mg	0%
Iron 24.3mg	0%
Potassium 2985.2mg	0%

*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: 37.4%

Protein: 11.5%

Carbs: 51.1%