Plant based diet

Farmers Market in Mexico City

Defining a plant based diet is a challenging task, because it change's depending on how strict of a diet a person is following. And the spectrum ranges from vegan, pescatarian, lacto-ovo vegetarians and many others. However, the main principle is avoiding or limiting animal based products from your diet. 

For example, while most vegans choose not to consume any animal product, vegetarians eat animal by-products like honey and sometimes dairy and eggs, while pescatarians refrain from meats apart from fish and seafood.

These types of a diets have grown in popularity tremendously in the past few years, and for a good reason. Recent studies and researches have shown the amazing results of eliminating or limiting animal products from our meals. 

Following a plant based diet is associated with reduction of the risks of cardiovascular disease (Plamer, 2018). It also helps people diagnosed with type 2 diabetes, experience less pain due to nerve damage (Mangels, 2019). And lastly, plant based diet is a great way to help you lose weight in a healthy manner, according to an article in Port Perry Star (2018). 

Other great non-health related benefits could be gained from following such a diet, are environmental ones. According to a report from GRAIN and The Institute for Agriculture and Trade Policy, the meat and dairy large production companies, have exceeded the fuel and gas companies in greenhouse gas emissions last year (2018). So by cutting or limiting our meat consumption, we could reduce our carbon footprint. 

Moreover, due to the growing population of people who follow a plant based diet, and the lack of food choices in restaurants manus for this demographic, offering vegan choices could be both financially beneficial, and creatively challenging for any chef. 

Coming from an Arab background, has exposed me to so many vegan and vegetarian dishes unintentionally.  I grew up eating falafel, hummus, tabbouleh, couscous and many others more. But by far my favorite, and the one I crave the most is koshari. Arguably Egypt's national dish. Its made out of rice, lentil and macaroni, topped with tomato sauce and crispy fried onions. 

The process of making this dish is quite easy, all you need for the koshari is rice, brown lentil, ditalini pasta, onion, chickpeas, salt, ground cumin and vegetable oil.

Start by cutting the onion into juliennes, heating the oil in a pot, then adding the onion and cooking until golden brown and crispy. 

Remove the onion with tongs, and reserve some of the oil for the sauce (1 tbsp). Add in the pasta followed by the rice, then the lentil and chickpeas. Mix everything together, then cover with water and add the salt and cumin, and mix again. Leave on a medium-high, until the water boils, reduce to low, cover and cook for 15 min.

In the meantime, start preparing the sauce. You will need garlic, vinegar, tomato paste, tomato puree, bay leaf, ground cumin, ground coriander seeds, ground black peppers and salt.

Mince the garlic and add to a pan with the reserved onion oil, cook for 1 min, then add in the vinegar, followed by the tomato paste and the puree, cook for 2 mins, then add the spices and salt, cook until the sauce has thickened.

Serve the koshari, topped with the sauce and fried onions. 

Ingredients:

1	Vegetable oil	1/4 cup
2	Onion	1 pc
3	Ditalini Pasta	1 cup
4	Rice	1 1/2 cups
5	Brown lentil	1 cup
6	Salt	2 tbsp + 1 tbsp
7	Ground cumin	1 tbsp + 1 tsp
8	Garlic	3 cloves
9	Bay leaves	1 leaf
10	Ground coriander	1/2 tsp
11	Tomato paste	1 tbsp
12	Tomato puree	2 cups
13	Black pepper	1/2 tsp
14	Vinegar	To taste

Recipe Preparation:

1- Wash the rice until the water becomes clear, and soak the lentils for three hours.

2- julienne the onion, then add to the oil in a hot pot, cook and stir often, until the onions are golden and crispy. Remove from the oil, and reserve 1 tbsp of oil for the sauce.

3- On a medium heat, add the pasta to the oil, and stir in for 2 min before adding the rice. mix the two together for 2 min, then add the lentils, chickpea, salt and cumin and mix again.

4- Cover the mixture with water, and bring to a boil.

5- When the water boils, reduce the temperature to low, cover and cook for 15 mins.

6- While the koshari cooks, start the sauce.

7- Heat the reserved oil in a saucepan on a medium heat, Mince the garlic, add and cook for 1 min.

8- Add in the vinegar, and cook for 1 min before adding the tomato paste. Cook and mix for 1 to 2 mins, then add in the puree, spices and salt.

9- Reduce to low, and cook for 10 min, until the mixture thickens.

10- Serve as shown in the picture.

I have to admit, making this dish was not as easy as I thought it would be. Although the ingredients are widely available and relatively cheap, the process requires a lot of attention. I almost burnt the pasta, because I turned to grab the rice. Other than that, I think the recipe would be easier with practice, and I would be more than happy to be able to recreate this recipe whenever I'm craving koshari, or feeling homesick.

References: 

The health benefits of a plant-based diet. (2018, April 23). Port Perry Star [Port Perry, Ontario], p. 1. Retrieved from http://link.galegroup.com/apps/doc/A535946420/CIC?u=toro15002&sid=CIC&xid=ba1a8b3a

Mangels, R. (2019). People with Type 2 Diabetes Benefit from Vegan And “Plant-Based” Diets. Vegetarian Journal, (2), 13. Retrieved from https://search-ebscohost-com.gbcprx01.georgebrown.ca/login.aspx?direct=true&db=edsgcc&AN=edsgcl.583990940&site=eds-live&scope=site

Palmer, S. (2018). Plant-Based Diets of all Kinds Offer Benefits. Environmental Nutrition, (7), 2. Retrieved from https://search-ebscohost-com.gbcprx01.georgebrown.ca/login.aspx?direct=true&db=edsgsc&AN=edsgcl.544512398&site=eds-live&scope=site

Wto. (2018). Emissions impossible: How big meat and dairy are heating up the planet. Retrieved from https://www.grain.org/article/entries/5976-emissions-impossible-how-big-meat-and-dairy-are-heating-up-the-planet