Egyptian Koshari

Vegetarian
Vegan
Dairy Free
Health score
30%
Egyptian Koshari
60 min.
4
514kcal

Suggestions

Ingredients

  • 0.8 cup brown lentils 
  • 15.5 ounce canned tomatoes diced canned
  • cup elbow macaroni 
  • cloves garlic minced
  • 0.8 cup rice long grain uncooked
  • large onions chopped
  • 0.3 teaspoon pepper flakes red to taste
  • servings salt and pepper to taste
  • tablespoons vegetable oil 
  • cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine the lentils and water in a large saucepan. Bring to a boil, then simmer over medium heat for 25 minutes.
  2. Add the rice to the lentils, and continue to simmer for an additional 20 minutes, or until rice is tender.
  3. Fill a separate saucepan with lightly salted water and bring to a boil.
  4. Add the macaroni and cook until tender, about 8 minutes.
  5. Drain.
  6. Meanwhile, heat the vegetable oil in a large skillet over medium heat.
  7. Add onion and garlic; cook and stir until onion is lightly browned.
  8. Pour in the tomatoes and season with red pepper flakes, salt and pepper. Simmer over medium heat for 10 to 20 minutes.
  9. In a large serving dish, stir together the lentils, rice and macaroni.
  10. Mix in the tomato sauce until evenly coated.

Nutrition Facts

Calories514kcal
Protein14.79%
Fat14.51%
Carbs70.7%

Properties

Glycemic Index
45.2
Glycemic Load
23.39
Inflammation Score
-8
Nutrition Score
25.491304542707%

Flavonoids

Catechin
0.13mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
3.76mg
Kaempferol
0.5mg
Myricetin
0.07mg
Quercetin
15.28mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:513.63kcal
25.68%
Fat:8.35g
12.85%
Saturated Fat:1.33g
8.34%
Carbohydrates:91.56g
30.52%
Net Carbohydrates:75.54g
27.47%
Sugar:9.76g
10.84%
Cholesterol:0mg
0%
Sodium:362.18mg
15.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.16g
38.32%
Manganese:1.53mg
76.39%
Fiber:16.02g
64.08%
Folate:210.17µg
52.54%
Selenium:31.83µg
45.47%
Phosphorus:330.27mg
33.03%
Vitamin B1:0.49mg
32.88%
Copper:0.64mg
32.14%
Vitamin B6:0.6mg
29.78%
Iron:5.11mg
28.38%
Magnesium:103.92mg
25.98%
Potassium:907.62mg
25.93%
Vitamin C:18.18mg
22.03%
Zinc:3.08mg
20.54%
Vitamin K:20.68µg
19.7%
Vitamin B3:3.55mg
17.76%
Vitamin B5:1.69mg
16.9%
Vitamin E:2.25mg
14.98%
Vitamin B2:0.2mg
11.52%
Calcium:104.88mg
10.49%
Vitamin A:289.06IU
5.78%
Source:Allrecipes