Greek Inspired Koshari Bowl – Lentils.org

Greek Inspired Koshari Bowl

  By lentilsorg  , , ,   ,

October 9, 2019

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  • Prep: 20 Minutes
  • Cook: 30 Minutes

  • 20 Minutes

    30 Minutes

    50 Minutes

  • Yields: 15
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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 oregano. Toss well to coat. Set aside.
  3. In a large mixing bowl, combine rice, lentils, and macaroni with arrabiata sauce. Add remaining oregano, pepper, and parsley. Toss well to coat evenly.
  4. In a separate mixing bowl, combine eggplant, tomatoes, and bell pepper. 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.

Ingredients

1 Tbsp (15 mL) canola oil

1 cup (250 mL) garlic, thinly sliced

2 cups (500 mL) split red lentils, oven roasted*

3 Tbsp + 2 tsp (55 mL) fresh oregano, minced

2 ½ cups (625 mL) brown 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) arrabiata pasta sauce

2 tsp (10 mL) black pepper

1 Tbsp (15 mL) fresh parsley, minced

6 cups (1.5 L) eggplant, cooked, small diced

1 cup (250 mL) cherry tomatoes, halved

3 cups (750 mL) yellow bell pepper, roasted, julienned

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Nutrition Facts

Serving Size1 2/3 cups (400 mL)
Calories280
Sodium1150 mg
Potassium550 mg
Protein12 g
Cholesterol0 mg
Sugar10 g
Total Fat3.5 g
Saturated Fat0 g
Total Carbohydrates53 g
Dietary Fiber11 g