Koshari-Style Lentil, Rice & Chickpea Bowl
Dinner · Egyptian · Ready in 30 min · Serves 2
Egypt's street-corner stack of lentils, rice, pasta and chickpeas under spiced tomato and crisp onions. 686 calories and 20g of fibre for well under a pound a bowl.
Per serving
- Calories
- 686
- Protein
- 27 g
- Carbs
- 113 g
- Fat
- 14 g
- Fibre
- 20 g
Vitamins and minerals, % of a day’s needs
- Iron47%
- Vitamin D0%
- B120%
- Zinc36%
- Magnesium35%
- Omega-312%
- Folate25%
- Calcium9%
- Potassium23%
- Vitamin C21%
- Riboflavin12%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 250 g Cooked red lentils
- 240 g Cooked rice
- 120 g Chickpeas, drained
- 50 g Whole wheat penne
- 200 g Canned tomatoes
- 150 g Onion, finely sliced
- 20 g Olive oil
- 20 g Tomato paste
- 10 g Garlic, crushed
- 1 tsp Cumin
- 0.5 tsp Chilli flakes
- 0.5 tsp Salt
Method
- 1
Warm 20g olive oil in a frying pan over medium heat and fry the 150g finely sliced onion for 8 minutes until deep golden, then lift onto kitchen paper.
- 2
Boil the 50g whole wheat penne in salted water for 8 minutes until tender, then drain it.
- 3
In the same pan, cook the 200g canned tomatoes, 20g tomato paste, 10g crushed garlic, 1 tsp cumin, 0.5 tsp chilli flakes and 0.5 tsp salt over medium heat for 5 minutes until thickened.
- 4
Warm the 250g cooked red lentils, 240g cooked rice and 120g drained chickpeas through, then layer them into two deep bowls.
- 5
Add the drained pasta, spoon the tomato sauce over and finish each bowl with the crisp onions.
