Lentils, Rice and KOUSHARI!

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!

koushari_final

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 (orย low sodium canned tomato)
  • 1/2 tsp coriander
  • 1/2 teaspoon crushed red chili pepper flakes
  • 1 tsp vinegar (optional)

how-to:

  1. 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.
  2. 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)
  3. 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 ๐Ÿ™‚
  4. When the rice and lentils are done, add the onions, and top your plate with a little tomato sauce and you’ve got koushari!
  5. 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

matroshka
measuring my rice and lentils. LOVE these matroshka measuring cups!
onions
preparing the onions for sauteeing
tomatoes
fresh tomatoes for the sauce!

 

the spicey yum factor!
the spicy yum factor!
koushari_use
up close!
koushari_final
gobble gobble!

 

T

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One thought on “Lentils, Rice and KOUSHARI!”

  1. Ahhh so yo have the Matryoshka cups too! Remember I have them in red ๐Ÿ™‚ ๐Ÿ™‚
    Thanks for sharing this post as it made me realise that I don’t think I know any Egyptian food (terrible of me, I know!) Its seems so lovely. xx

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