Healthy Egyptian Koshari: Rice, Lentils and Pasta in Tomato Sauce
Koshari is a popular Egyptian street dish: rice, lentils, pasta and chickpeas in a spicy tomato sauce topped with crispy onions. It's plant-based already and rich in protein and fibre — the one change that matters is the onions: bake them instead of deep-frying.
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The healthy swaps
- Oven-crisped onions with one spoon of oil instead of deep-frying
- Brown rice and wholewheat pasta for more fibre
- Lentils and chickpeas for filling plant protein
Healthy Koshari
20 minPrep
40 minCook
4Servings
480kcal
Ingredients
- 1 cup brown rice
- 1 cup brown lentils
- 1 cup wholewheat pasta
- 1 can chickpeas, drained
- 3 onions, thinly sliced
- 4 crushed tomatoes
- 3 garlic cloves
- 1 tbsp cumin, vinegar and salt
- 2 tbsp olive oil
Method
- Spread the onions on a tray with a spoon of oil and bake 25 minutes at 200°C until golden and crisp.
- Boil the lentils, rice and pasta separately.
- Make the sauce: garlic in oil, then tomatoes, cumin and vinegar for 10 minutes.
- Layer rice, lentils, pasta and chickpeas; pour over the sauce and top with onions.
🎥 Watch the recipe video
The whole recipe in under 30 seconds, from our TikTok.
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Tip
Bake extra onions — they keep in a sealed box and work for the whole week.
Frequently asked questions
How many does the koshari serve?
The quantity serves 4 as a main meal. Double it for guests.
Is koshari vegetarian?
Yes — rice, lentils, pasta, chickpeas, tomato sauce and onions are all plant-based.
How do I store it?
Keep the components separate in the fridge for 3 days, and the crispy onions in a sealed box; assemble when serving.
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⚠️ For general education only. If you have a health condition or allergy, consult your doctor.