Koshari (Rice, Lentils) - High Protein, Fiber & Potassium
 - High Protein, Fiber and Potassium Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 8
- 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
View full nutritional breakdown of Koshari (Rice, Lentils) - High Protein, Fiber & Potassium calories by ingredient
Introduction
Considered Egyptian "fast food", this is a fantastic recipe! Not like American fast food! It's different, for certain, but very filling and completely "clean" if you can get fresh tomato sauce!This can be a vegetarian dish because traditional Koshari has NO CHICKEN in it. I added it in this recipe (and listed as optional) because I wanted added protein (and my husband refuses to eat a dish without meat!).
The "optional" ingredients truly are optional, however, they are included in the nutritional value.
The leftover lentils/macaroni/rice make for an amazing breakfast the next day with some egg whites! Considered Egyptian "fast food", this is a fantastic recipe! Not like American fast food! It's different, for certain, but very filling and completely "clean" if you can get fresh tomato sauce!
This can be a vegetarian dish because traditional Koshari has NO CHICKEN in it. I added it in this recipe (and listed as optional) because I wanted added protein (and my husband refuses to eat a dish without meat!).
The "optional" ingredients truly are optional, however, they are included in the nutritional value.
The leftover lentils/macaroni/rice make for an amazing breakfast the next day with some egg whites!
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.
Directions
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.