Koshari (Rice, Lentils) - High Protein, Fiber & Potassium
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
* *Dry Green Lentils, 1 cup * *Elbow Macaroni (Dry weight), 1 cup (or any pasta you have on hand) * *Brown Rice, Instant Whole Grain cooked, 1 cup * *Hunts sauce tomato sauce no salt added, 2.5 cup * *Onions, raw, 1 large chopped * *Garlic, 2 cloves chopped * *Peppers, hot chili, red, fresh, 1 pepper (optional), finely chopped * *Extra Virgin Olive Oil, 2 tbsp * *Chicken Tenders(Fresh), 4 oz (optional), boiled & cubed*** Some other variations are, instead of rice, use chick peas. Can add seasonings without changing nutritional value (unless using salt). I did use a pinch of sea salt and fresh ground pepper. But, the onion and garlic added great flavor along with the chili pepper.
Place lentils in saucepan and bring to a boil. Allow to simmer on low for 30 minutes, or until tender.
While lentils are cooking, cook rice in 2 cups of water, or according to package directions.
Also, cook macaroni noodles in until al dente.
Combine lentils, rice and macaroni in large pot.
Saute onions and garlic in pan in olive oil until browned (has to be brown...translucent doesn't have the same taste as browned - trust me!). If you chose to add chili pepper, do so now (towards the end of them browning)
* If you chose to add the chicken, boil and cube it, then continue:
Add tomato sauce to onions and garlic and heat until bubbling. Remove from heat.
Place a serving of lentil mixture on a plate and cover with sauce. Sprinkle red pepper on top (optional) and serve.
Makes 8 filling and generous servings!
Number of Servings: 8
Recipe submitted by SparkPeople user NICOLETTEDIMON.
While lentils are cooking, cook rice in 2 cups of water, or according to package directions.
Also, cook macaroni noodles in until al dente.
Combine lentils, rice and macaroni in large pot.
Saute onions and garlic in pan in olive oil until browned (has to be brown...translucent doesn't have the same taste as browned - trust me!). If you chose to add chili pepper, do so now (towards the end of them browning)
* If you chose to add the chicken, boil and cube it, then continue:
Add tomato sauce to onions and garlic and heat until bubbling. Remove from heat.
Place a serving of lentil mixture on a plate and cover with sauce. Sprinkle red pepper on top (optional) and serve.
Makes 8 filling and generous servings!
Number of Servings: 8
Recipe submitted by SparkPeople user NICOLETTEDIMON.
Nutritional Info Amount Per Serving
- Calories: 208.8
- Total Fat: 4.2 g
- Cholesterol: 8.8 mg
- Sodium: 34.2 mg
- Total Carbs: 33.4 g
- Dietary Fiber: 8.0 g
- Protein: 10.8 g
Member Reviews