Egyptian Koshari Meal-Prep Bowls: Lentils, Rice and Pasta with Spiced Tomato Sauce

Simmer the lentils in 3 cups of salted water for 20 to 25 minutes until tender but not mushy. Drain and set aside.

Serves 4

Ingredients

• 1 cup brown lentils, rinsed
• 1 cup long-grain rice, rinsed
• 1 cup small elbow macaroni or ditalini
• 1 can (400 g) chickpeas, drained and rinsed
• 2 large onions, thinly sliced
• 4 tablespoons vegetable oil, plus more for frying
• 4 cloves garlic, minced
• 1 can (400 g) crushed tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/4 teaspoon chili flakes, or to taste
• 3 tablespoons white vinegar
• Salt and black pepper to taste

Instructions

1. Simmer the lentils in 3 cups of salted water for 20 to 25 minutes until tender but not mushy. Drain and set aside.
2. Cook the rice in 1 3/4 cups water with a pinch of salt, covered, for 15 minutes. Fluff with a fork. Meanwhile, boil the macaroni in salted water until al dente, drain, and toss with a teaspoon of oil.
3. Heat 1/2 cm of oil in a wide skillet over medium heat. Fry the sliced onions in two batches, stirring often, until deep golden and crisp, 10 to 12 minutes per batch. Drain on paper towels and sprinkle lightly with salt.
4. Pour off all but 2 tablespoons of the onion oil. Add half the garlic and cook 30 seconds, then stir in the crushed tomatoes, tomato paste, cumin, coriander, chili flakes, salt, and pepper. Simmer 10 minutes until thick and glossy.
5. Make the garlic vinegar (dakka): whisk the remaining garlic with the vinegar, 2 tablespoons water, a pinch of cumin, and a pinch of salt in a small jar.
6. Warm the chickpeas in a dry pan with a pinch of cumin for 2 minutes.
7. Assemble four meal-prep containers: a layer of rice, then lentils, then macaroni, then chickpeas. Spoon the tomato sauce over the top and finish with a generous handful of crispy onions.
8. Pack the garlic vinegar separately in small lidded cups. Refrigerate up to 4 days. Reheat the base in the microwave for 2 minutes, then drizzle with the dakka and add extra crispy onions from a sealed jar.
9. Koshari is Egypt's beloved street lunch, a filling bowl built from pantry staples that were once cheap enough to feed a nation of workers and students. Its unlikely combination of pasta, rice, and lentils reflects layers of history: Italian macaroni, Indian-influenced rice and lentils brought through British trade routes, and a fiery tomato sauce that is purely Egyptian. Cairo's koshari shops serve it in seconds from towering metal pots, and the crackle of fried onions plus the sharp garlic vinegar is what turns a humble carb bowl into something people line up for at noon.

Nutrition (estimated, per serving)

• Calories: 560 kcal
• Protein: 20g
• Fat: 14g
• Carbohydrates: 90g
• Fiber: 14g
• Sugar: 9g
• Sodium: 540mg