This is a popular Egyptian meal, and my mother makes it often – yet, as simple as it may seem, I don’t usually make it and this weekend I deciphered the ingredients and discovered that this could actually be a powerhouse of ingredients (if you avoid the frying!). Rich in fiber, antioxidants, and cancer-protecting lycopene.
Let’s dig in!
You will need:
- 1/2 cup black lentils
- 1 cup whole wheat rice (preferably, this will work with regular white rice)
- 4-5 onions
- 1 tablespoon olive oil
- 1 tsp nutmeg (optional)
- black pepper and salt to taste
for the tomato-chilli sauce
- 1-2 garlic
- 1 small onion
- 1 cup freshly crushed tomatoes (or low sodium canned tomato)
- 1/2 tsp coriander
- 1/2 teaspoon crushed red chili pepper flakes
- 1 tsp vinegar (optional)
- Cook the rice and lentils separately. Both will need to be immersed in boiling water till they soften. It is preferable to soak the lentils and rice (separately) for a bit before hand.
- Use 1 single tablespoon of olive oil to sautee the 5 onions (I was trying to minimize frying here as much as possible, without compromising the added yummy factor from the onions)
- Meanwhile, in a separate pot prepare the sauce. Blend 1 small onion, garlic, coriander together. Add the remaining ingredients (for the sauce only), and you have ONE version of the tomato koushari sauce. There are many variations for this, and I’m definitely not the expert but this is one version I like 🙂
- When the rice and lentils are done, add the onions, and top your plate with a little tomato sauce and you’ve got koushari!
- Optional: I like to add a little low-fat yoghurt on the side, really yum and gives me some added protein without added fat
p.s: I omitted pasta to decrease carbohydrate calories.
Calories and Servings:
makes 4 servings
Calories/servings: 325 calories