Moderate nutritional value
Egyptian rice, lentils and pasta with tomato sauce and fried onions.
Koshari is Egypt's national street food: rice cooked with brown lentils and vermicelli, layered with macaroni and chickpeas, then topped with spiced tomato sauce, garlic vinegar and crisp fried onions. A 400 g bowl has about 605 kcal, 19 g protein, 17 g fat, 97 g carbohydrate and 10 g fiber, with around 1,070 mg of sodium. Using less pasta and more lentils and chickpeas raises the protein and fiber per calorie.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.7g | 8.4% |
| Fat | 4.2g | 6.0% |
| Carbs | 24g | 8.0% |
| Simple Sugars | 8.4g | Estimate |
| Complex Carbs | 13.2g | Estimate |
| Fiber | 2.4g | 9.6% |
| Water | 66g | 2.6% |
| Calories | 151 | 6.7% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.46 | g | 2.3% |
| Monounsaturated | 0.82 | g | 3.3% |
| Polyunsaturated | 2.6 | g | 20.0% |
| Omega-3 | 0.78 | g | Estimate |
| Omega-6 | 1.82 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.47 | mg |
| Vitamin E | 1.72 | mg |
| Selenium | 8.08 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 3.74 | mcg | 0.4% |
| vitamin B1 | 0.076 | mg | 6.3% |
| vitamin B2 | 0.038 | mg | 2.9% |
| vitamin B3 | 0.712 | mg | 4.5% |
| vitamin B6 | 0.105 | mg | 6.2% |
| vitamin B9 | 30.2 | mcg | 7.5% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 2.47 | mg | 2.7% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 1.72 | mg | 11.5% |
| vitamin K | 2.05 | mcg | 1.7% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 24.5 | mg | 2.5% |
| iron | 1.16 | mg | 6.4% |
| magnesium | 21.1 | mg | 5.3% |
| phosphorus | 67.5 | mg | 9.6% |
| potassium | 187 | mg | 7.2% |
| sodium | 266 | mg | 11.6% |
| zinc | 0.617 | mg | 5.6% |
| copper | 0.164 | mg | 18.2% |
| manganese | 0.433 | mg | 18.8% |
| selenium | 8.08 | mcg | 14.7% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 112 | mg | 16.0% | 101% |
| Isoleucine | 181 | mg | 12.9% | 87% |
| Leucine | 321 | mg | 11.8% | 76% |
| Lysine limiting | 221 | mg | 10.5% | 67% |
| Methionine | 126 | mg | 12.0% | 79% |
| Phenylalanine | 331 | mg | 18.9% | 117% |
| Threonine | 159 | mg | 15.1% | 92% |
| Tryptophan | 50 | mg | 17.9% | 110% |
| Valine | 212 | mg | 11.6% | 77% |
Values per 100 g
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Heat the oil in a wide pan and fry the onions over medium heat for 20-25 minutes, stirring often, until deep brown and crisp; lift them out onto paper towels and keep the oil.
Boil the lentils in plenty of water for 15 minutes until half-cooked, then drain.
In a pot, fry the vermicelli in 2 tbsp of the onion oil until golden, add the rice, lentils, 750 ml water and 1.5 tsp salt, bring to a boil, cover and cook on low heat for 20 minutes until the water is absorbed.
Meanwhile, boil the macaroni in salted water until al dente, then drain.
For the sauce, fry half the garlic in 2 tbsp onion oil for 30 seconds, add the tomatoes, cumin, chili, 1 tsp salt and 2 tbsp vinegar, and simmer for 20 minutes until thick.
Mix the remaining garlic and vinegar with a pinch of salt and 2 tbsp water to make the garlic vinegar (daqqa); warm the chickpeas.
Layer the rice and lentils, macaroni and chickpeas in bowls, spoon over the tomato sauce and daqqa, and top with the crisp onions.