Dinner Tonight: Koshary (Rice, Lentils, and Pasta with Tomato Garlic Sauce)

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
73%
Dinner Tonight: Koshary (Rice, Lentils, and Pasta with Tomato Garlic Sauce)
60 min.
4
923kcal

Suggestions


Welcome to a culinary adventure that brings the vibrant flavors of Egypt right to your dinner table! Koshary, a beloved street food dish, is a delightful medley of rice, lentils, and pasta, all topped with a rich tomato garlic sauce and caramelized onions. This hearty meal is not only satisfying but also packed with nutrients, making it a perfect choice for anyone seeking a healthy, vegetarian, and vegan option.

Imagine the comforting aroma of spices wafting through your kitchen as you prepare this dish. The combination of cardamom, cinnamon, and cumin infuses the rice with a warm, aromatic flavor that perfectly complements the earthy lentils and tender pasta. Each bite is a harmonious blend of textures and tastes, from the chewy pasta to the creamy lentils, all brought together by the zesty tomato sauce.

Whether you're looking for a filling lunch, a side dish for a gathering, or a main course that will impress your family and friends, Koshary is the answer. With a preparation time of just 60 minutes, you can easily whip up this delicious meal any night of the week. So roll up your sleeves, gather your ingredients, and get ready to enjoy a dish that is as nutritious as it is delicious!

Ingredients

  • 16 ounce tomato sauce canned
  •  cardamom pods 
  • sticks cinnamon 
  • 0.5 teaspoon cilantro leaves whole
  • ounces brown lentils dried
  • ounces elbow macaroni or any other compact pasta shape
  • 0.5 tablespoon garlic chopped
  • 4.5 tablespoons olive oil 
  • large onion thinly sliced
  • cups rice long-grain
  • servings salt and pepper 
  • servings tomato sauce 
  • 0.3 cup vinegar 
  • cups water 
  • 0.5 teaspoon cumin seeds whole

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • pot
  • dutch oven

Directions

  1. Pour olive oil into a medium-sized saucepan set over medium heat.
  2. Add garlic and cook until fragrant, about 30 seconds.
  3. Add the tomato sauce. Simmer this until slightly thickened, about 10 minutes.
  4. Add the water and vinegar, and turn the heat to high. When it starts to boil, immediately turn off the heat.
  5. Transfer to a medium-sized bowl, season with salt to taste, and set aside.
  6. Pour one tablespoon of olive oil into a heavy-bottomed 12-inch stainless steel skillet set over medium-high heat. When shimmering, add onion and stir well. Once coated in the oil, reduce heat to low and cook until heavily caramelized, about 45 minutes to an hour. Stir often.
  7. Meanwhile, preheat the oven to 350°F". Also, fill a medium-sized pot with water and bring to a boil over high heat.
  8. Add the lentils, and then reduce heat to medium-low. Simmer until cooked, but still al dente, about 15 minutes.
  9. Drain lentils and set aside to cool.
  10. Refill medium-sized pot with water and bring to a boil over high heat.
  11. Add pasta and cook according to the directions on the packaging. When al dente, drain pasta, and dump in a medium-sized bowl.
  12. Add one tablespoon of oil, and toss well.
  13. Pour two tablespoons of olive oil into a dutch oven set over medium heat.
  14. Add the cinnamon sticks and stick until fragrant.
  15. Add the cardamom, cumin, and rice. Stir well, and cook until the spices are aromatic, and about half of the rice is opaque. Then pour in the water. Bring it to a boil, stir well, and the cover the dutch oven.
  16. Place in the oven and cook for 13 minutes. If done, fluff with a fork, and season with salt to taste.
  17. Place another skillet over medium-high heat.
  18. Pour in ½ tablespoon of oil. When shimmering, add the pasta.
  19. Let it cook undisturbed for about a minute, or until it is crusty on the bottom. Toss well, and cook until it is toasty and slightly chewy.
  20. Transfer pasta to a bowl.
  21. Add another ½ tablspoon of oil to the pan. When shimmering, add the lentils and cook them until they are slightly toasted, about 30 seconds a side.
  22. Transfer them to another bowl.
  23. Scoop out some rice onto a plate. Top with a scoop of pasta, lentils, tomato sauce, and some of the caramelized onions.

Nutrition Facts

Calories923kcal
Protein12.35%
Fat18.1%
Carbs69.55%

Properties

Glycemic Index
82.45
Glycemic Load
52.58
Inflammation Score
-9
Nutrition Score
36.903912668643%

Flavonoids

Catechin
0.15mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
1.88mg
Kaempferol
0.25mg
Myricetin
0.03mg
Quercetin
7.64mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:923.22kcal
46.16%
Fat:18.6g
28.61%
Saturated Fat:2.7g
16.86%
Carbohydrates:160.75g
53.58%
Net Carbohydrates:139.19g
50.62%
Sugar:12.54g
13.93%
Cholesterol:0mg
0%
Sodium:1334.57mg
58.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.54g
57.09%
Manganese:3.15mg
157.64%
Fiber:21.56g
86.24%
Selenium:55.22µg
78.89%
Folate:249.82µg
62.46%
Phosphorus:487.1mg
48.71%
Copper:0.92mg
46.02%
Iron:7.66mg
42.55%
Potassium:1427.68mg
40.79%
Vitamin E:6.09mg
40.63%
Magnesium:151.78mg
37.95%
Vitamin B6:0.76mg
37.89%
Vitamin B1:0.57mg
37.85%
Zinc:4.61mg
30.74%
Vitamin B3:5.99mg
29.96%
Vitamin B5:2.88mg
28.8%
Vitamin C:21.88mg
26.52%
Vitamin A:1048.04IU
20.96%
Vitamin B2:0.34mg
19.88%
Vitamin K:19.13µg
18.22%
Calcium:137.25mg
13.73%