Korean Inspired Koshari Bowl
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Lentils.org

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Korean Inspired Koshari Bowl

Prep Time: 20 Minutes

Total Time: 50 Minutes

Servings: 15

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • 1 Tbsp (15 mL) sesame oil
  • 1 cup (250 mL) garlic, thinly sliced
  • 2 cups (500 mL) split red lentils, oven roasted*
  • 3 Tbsp + 2 tsp (55 mL) kochukaru (korean chili pepper flakes)
  • 2 ½ cups (625 mL) white rice, cooked
  • 5 cups (1.25 L) whole red lentils, cooked
  • 2 ½ cups (625 mL) whole wheat macaroni, cooked
  • 5 cups (1.25 L) marinara pasta sauce
  • 1 Tbsp (15 mL) gochujang (Korean fermented chili paste)
  • 1 Tbsp (15 mL) fresh parsley, minced
  • 1 cup (250 mL) scallions, sliced thinly on the bias
  • 6 cups (1.5 L) daikon, small diced, pickled**
  • 3 cups (750 mL) cello carrots, shredded
  • ¼ cup (60 mL) sesame seeds

Directions

  1. In a small sauté pan, add oil and garlic and shallow fry until crispy.
  2. Combine fried garlic with roasted lentils and 2 tsp (10 mL) of kochukaru. Toss well to coat. Set aside.
  3. In a large mixing bowl, combine rice, lentils, and macaroni with marinara sauce. Add remaining Kochukaru, gochujang, parsley, and scallions. Toss well to coat evenly.
  4. In a separate mixing bowl, combine daikon, sesame seeds, and carrots. Toss lightly to mix.
  5. To serve, plate the sauced lentil blend, top generously with vegetable mix, and garnish with crispy lentil mix. Serve warm.

*To oven roast split lentils:
Soak in water for 1 hour, drain, and pour out evenly on a cookie sheet. Cook at 400°F (200°C) for 15-20 minutes, tossing every 5 minutes to ensure even cooking.

**To quick pickle daikon:
In a small sauce pot, bring 2 cups (500 mL) rice wine vinegar, 1 cup (250 mL) sherry vinegar, 1 tsp (5 mL) cumin seeds, 1 Tbsp (15 mL) black peppercorns and 1 tsp (5 mL) salt to a boil. Simmer for 2 minutes. Pour over daikon and 2 cups (500 mL) of ice. Allow vegetables to pickle for 30 minutes prior to straining and using.

Nutritional Information

  • Serving Size: 1 cup (250 mL)
  • Per serving:
  • Calories 230
  • Total Fat 4.5 g
  • Saturated Fat 1 g
  • Cholesterol 0 mg
  • Carbohydrates 38 g
  • Dietary Fibre 10 g
  • Sugar 4 g
  • Protein 12 g
  • Sodium 610 mg
  • Potassium 487 mg
  • Folate 181 mcg

Tags

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