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How To Make Koshary

 
How To Make Koshary
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.61

$1.61 per serving

145 people like this recipe

145 likes

This recipe is ready in 90 minutes

Ready in 1 hour and 30 minutes

6 vegetarian,vegan,dairy-free,healthy,dairy free,lacto ovo vegetarian,vegan lunch,main course,main dish,dinner
spoonacular Score:99%

Spoonacular Score: 99%

 

How To Make Koshary might be just the main course you are searching for. For $1.24 per serving, this recipe covers 31% of your daily requirements of vitamins and minerals. This recipe makes 6 servings with 766 calories, 27g of protein, and 8g of fat each. Plenty of people made this recipe, and 145 would say it hit the spot. From preparation to the plate, this recipe takes around 1 hour and 30 minutes. It is a good option if you're following a vegan diet. A mixture of rice, water, pepper, and a handful of other ingredients are all it takes to make this recipe so flavorful. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 99%. This score is great. Try Egyptian Koshary Recipe, Dinner Tonight: Koshary (Rice, Lentils, and Pasta with Tomato Garlic Sauce), and Buttermilk Biscuits – make these fresh anytime. These are easy to make, and you can’t beat fresh bread baking in the oven for similar recipes.

Ingredients

Servings:
1 tsp
1 tsp allspice
allspice
1 tsp
1 tsp cumin
cumin
16 oz
16 oz elbow macaroni
elbow macaroni
0.75 cups
0.75 cups dry garbanzo beans
dry garbanzo beans
0.56 cloves
0.56 cloves garlic
garlic
1 cup
1 cup french lentils
french lentils
2 Tbsps
2 Tbsps olive oil
olive oil
5
5  onions
onions
1 tsp
1 tsp paprika
paprika
some
some bell pepper
bell pepper
1 tsp
1 tsp red pepper flakes
red pepper flakes
some
some salt
salt
3 cups
3 cups tomato paste
tomato paste
2 Tbsps
2 Tbsps vinegar
vinegar
3 cups
3 cups water
water
2 cups
2 cups white rice
white rice
1 tsp allspice
1 tsp
allspice
1 tsp cumin
1 tsp
cumin
16 oz elbow macaroni
16 oz
elbow macaroni
0.75 cups dry garbanzo beans
0.75 cups
dry garbanzo beans
0.56 cloves garlic
0.56 cloves
garlic
1 cup french lentils
1 cup
french lentils
2 Tbsps olive oil
2 Tbsps
olive oil
5  onions
5
onions
1 tsp paprika
1 tsp
paprika
some bell pepper
some
bell pepper
1 tsp red pepper flakes
1 tsp
red pepper flakes
some salt
some
salt
3 cups tomato paste
3 cups
tomato paste
2 Tbsps vinegar
2 Tbsps
vinegar
3 cups water
3 cups
water
2 cups white rice
2 cups
white rice

Equipment

paper towels
paper towels
colander
colander
frying pan
frying pan
pot
pot
paper towels
paper towels
colander
colander
frying pan
frying pan
pot
pot


Instructions

Read the detailed instructions on Food Republic

Price Breakdown

Cost per Serving: $1.42
Ingredient
1 teaspoon allspice
1 teaspoon cumin
16 ounces elbow macaroni
¾ cups dry garbanzo beans
5 cloves garlic
1 cup french lentils
2 tablespoons olive oil
5 onions
1 teaspoon paprika
some bell pepper
1 teaspoon red pepper flakes
¾ cups tomato paste
2 tablespoons vinegar
2 cups white rice
Price
$0.22
$0.13
$0.97
$0.25
$0.33
$0.55
$0.33
$1.21
$0.10
$2.24
$0.10
$0.77
$0.10
$1.19
$8.50

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Here is an easy health swap: substitute brown rice for white rice. Brown rice is a whole grain, while white rice is brown rice stripped of some of its parts and much of its fiber and other nutrients. It is important to note, however, that all rice types raise your blood sugar and should be eaten in moderation. In fact, if it seems like it would work in the recipe, the best option would probably be so-called cauliflower rice.

Cooking Tips

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
788 Calories
27g Protein
7g Total Fat
151g Carbs
100% Health Score
Limit These
Calories
788
39%

Fat
7g
12%

  Saturated Fat
1g
7%

Carbohydrates
151g
50%

  Sugar
14g
16%

Cholesterol
0.0mg
0%

Sodium
483mg
21%

Get Enough Of These
Protein
27g
56%

Vitamin C
111mg
135%

Manganese
2mg
119%

Selenium
63µg
90%

Fiber
19g
78%

Folate
263µg
66%

Vitamin A
3121IU
62%

Phosphorus
473mg
47%

Vitamin B6
0.85mg
43%

Copper
0.8mg
40%

Potassium
1261mg
36%

Iron
6mg
36%

Magnesium
140mg
35%

Vitamin B1
0.53mg
35%

Zinc
4mg
28%

Vitamin E
3mg
26%

Vitamin B3
5mg
26%

Vitamin B5
2mg
21%

Vitamin B2
0.31mg
18%

Vitamin K
13µg
13%

Calcium
115mg
12%

covered percent of daily need

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