Koshari

Koshari is a hearty and nutritious American rice dish that combines layers of fluffy rice, protein-rich lentils, and a zesty tomato sauce, making it both filling and flavorful. This unique twist on a classic dish is perfect for a wholesome meal while still being easy to prepare.

Ingredients

• Brown rice - 100 grams
• Green lentils - 50 grams
• Chickpeas (canned, drained) - 100 grams
• Tomato sauce - 200 grams
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Olive oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Rinse the brown rice and soak it in water for 30 minutes, then drain.
2. In a medium pot, bring 400 ml of water to a boil, add the soaked rice, and cook for 30 minutes until tender. Drain any excess water and set aside.
3. In a separate pot, add the green lentils and cover with water. Bring to a boil, then reduce heat and simmer for about 20 minutes until tender. Drain and set aside.
4. In a skillet, heat olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
5. Stir in the minced garlic, cumin, and paprika, and cook for an additional 1-2 minutes until fragrant.
6. Add the tomato sauce to the skillet, season with salt and pepper, and let it simmer for 10 minutes.
7. In serving bowls, layer the cooked rice, followed by lentils, and chickpeas. Top generously with the tomato sauce.
8. Garnish with fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 75 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.4 L

Health Benefits

• Rich in dietary fiber which supports digestive health.
• High in plant-based protein, beneficial for muscle repair and growth.

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