Recipes · Egyptian · Main Courses
Koshary
One serving has 599 kcal and 19 g protein, and at least a fifth of a woman's daily need of manganese (97%), folate (85%), thiamin (78%), copper (72%), selenium (51%) and pyridoxine (45%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (383 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 40 g Rice, white, long-grain
- 30 g Lentils, brown or green, dried
- 30 g Pasta, dry
- 30 g Chickpeas, canned
- 60 g Onions, raw
- 60 g Tomatoes, canned, crushed
- 8 g Garlic, raw
- 8 g Vinegar, white
- 1 g Cumin
- 15 g Vegetable oil
- 1 g Salt
- 0.3 g Cayenne pepper
- 100 g Water
Method
- Boil the lentils in the water for about 10 minutes, then add the rice and a little salt and continue cooking for 15-18 minutes, until both are tender.
- Meanwhile, boil the pasta separately in a pot of water until tender, then drain.
- Thinly slice the onion and fry it in the vegetable oil until deep golden and crisp; lift out and drain, reserving the oil in the pan.
- Cook the garlic briefly in the reserved oil, then stir in the crushed tomatoes, cumin, cayenne and vinegar and simmer for 10 minutes into a tangy sauce.
- Layer the rice and lentils, then the pasta, in a bowl; top with the chickpeas, spoon the tomato sauce over, and finish with a generous pile of the crispy onions.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 599 kcal | 28% |
| Carbohydrates | 93.4 g | |
| Water | 250 mL | |
| Fiber | 9.1 g | 31% |
| Protein | 18.6 g | 39% |
| Tryptophan | 0.2 g | |
| Threonine | 0.63 g | |
| Isoleucine | 0.74 g | |
| Leucine | 1.3 g | |
| Lysine | 0.93 g | |
| Methionine | 0.22 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.88 g | |
| Tyrosine | 0.45 g | |
| Valine | 0.87 g | |
| Histidine | 0.45 g | |
| Fat | 17.4 g | |
| Monounsaturated | 3.9 g | |
| Polyunsaturated | 9.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.3 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 104 mg | 10% |
| Copper | 0.65 mg | 72% |
| Iron | 6.7 mg | 37% |
| Magnesium | 73 mg | 24% |
| Manganese | 1.8 mg | 97% |
| Phosphorus | 268 mg | 38% |
| Potassium | 673 mg | 14% |
| Selenium | 27.9 µg | 51% |
| Sodium | 588 mg | |
| Zinc | 2.5 mg | 31% |
| Thiamin (vitamin B1) | 0.86 mg | 78% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 5.6 mg | 40% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.58 mg | 45% |
| Folate (vitamin B9) | 341 µg | 85% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 49.5 mg | 12% |
| Vitamin A | 14.4 µg | 2% |
| Vitamin C | 14.1 mg | 19% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 34 µg | 38% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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