Koshari

Moderate nutritional value

Egyptian rice, lentils and pasta with tomato sauce and fried onions.

Koshari — photo 1

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.

Macronutrients Distribution

Protein: 4.7g (14.3%)
Fat: 4.2g (12.8%)
Carbs: 24g (72.9%)
Fiber: 2.4g

Basic Nutritional Info

NutrientValueDV
Protein4.7g8.4%
Fat4.2g6.0%
Carbs24g8.0%
Simple Sugars8.4gEstimate
Complex Carbs13.2gEstimate
Fiber2.4g9.6%
Water66g2.6%
Calories1516.7%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
60

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Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.46g2.3%
Monounsaturated0.82g3.3%
Polyunsaturated2.6g20.0%
Omega-30.78gEstimate
Omega-61.82gEstimate
Trans0g0.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C2.47mg
Vitamin E1.72mg
Selenium8.08mcg

Vitamins

VitaminAmountUnitDV
vitamin A3.74mcg0.4%
vitamin B10.076mg6.3%
vitamin B20.038mg2.9%
vitamin B30.712mg4.5%
vitamin B60.105mg6.2%
vitamin B930.2mcg7.5%
vitamin B120mcg0.0%
vitamin C2.47mg2.7%
vitamin D0 (0 IU)mcg0.0%
vitamin E1.72mg11.5%
vitamin K2.05mcg1.7%

Minerals

MineralAmountUnitDV
calcium24.5mg2.5%
iron1.16mg6.4%
magnesium21.1mg5.3%
phosphorus67.5mg9.6%
potassium187mg7.2%
sodium266mg11.6%
zinc0.617mg5.6%
copper0.164mg18.2%
manganese0.433mg18.8%
selenium8.08mcg14.7%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 112mg16.0%101%
Isoleucine 181mg12.9%87%
Leucine 321mg11.8%76%
Lysine limiting221mg10.5%67%
Methionine 126mg12.0%79%
Phenylalanine 331mg18.9%117%
Threonine 159mg15.1%92%
Tryptophan 50mg17.9%110%
Valine 212mg11.6%77%

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Values per 100 g

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Allergens

Gluten

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Main Difficulty: Medium Servings: 8 Total: 85 min

Ingredients

  • Brown lentils 200 g
  • Egyptian (medium-grain) rice 300 g
  • Vermicelli, broken into short pieces 50 g
  • Elbow macaroni or other small pasta 250 g
  • Chickpeas, canned, drained 1 can (240 g)
  • Onions, thinly sliced 3 large (500 g)
  • Vegetable oil 250 ml
  • Crushed tomatoes, canned 800 g
  • Garlic, crushed 6 cloves (25 g)
  • White vinegar 4 tbsp (60 ml)
  • Ground cumin 2 tsp (4 g)
  • Chili flakes or cayenne pepper 1 tsp (2 g)
  • Salt 2.5 tsp (15 g), plus more for the pasta water
  • Water 750 ml, plus more for boiling
Prep
25 min
Cook
60 min

Instructions

  1. 1

    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.

  2. 2

    Boil the lentils in plenty of water for 15 minutes until half-cooked, then drain.

  3. 3

    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.

  4. 4

    Meanwhile, boil the macaroni in salted water until al dente, then drain.

  5. 5

    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.

  6. 6

    Mix the remaining garlic and vinegar with a pinch of salt and 2 tbsp water to make the garlic vinegar (daqqa); warm the chickpeas.

  7. 7

    Layer the rice and lentils, macaroni and chickpeas in bowls, spoon over the tomato sauce and daqqa, and top with the crisp onions.