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Lentils.org

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Greek 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) 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

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.

Nutritional Information

  • Serving Size: 1 2/3 cups (400 mL)
  • Per serving:
  • Calories 280
  • Total Fat 3.5 g
  • Saturated Fat 0 g
  • Cholesterol 0 mg
  • Carbohydrates 53 g
  • Dietary Fibre 11 g
  • Sugar 10 g
  • Protein 12 g
  • Sodium 1150 mg
  • Potassium 550 mg
  • Folate 46 mcg

Tags

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