Koshari (Rice, Lentils and Pasta with Spiced Tomato Sauce)
Inspired by techniques from America's Test Kitchen and Food Network Kitchen.
Spiced rice and lentils, macaroni and chickpeas under a tangy tomato sauce, with a garlic vinegar sauce and floured crispy onions on top.
Always check the labels of the products you use.
Method
- 1
Fry the onions. Toss the onions with the flour. Heat the 500 ml oil in the deep pan to 175 °C and fry the onions in batches for 5-7 min, until golden and crisp; the flour absorbs surface moisture so they crisp faster. Drain on the rack, sprinkle with the pinch of salt and keep 2 tbsp of the oil.
- 2
Cook the pasta. Boil the pasta in the 2000 ml water with 1 tsp salt until al dente. Drain, rinse to stop the cooking and toss with a few drops of the onion oil so it does not stick.
- 3
Parboil the lentils. Simmer the lentils in 1000 ml water with 0.5 tsp salt for 15-17 min, until just tender, then drain.
- 4
Make the spiced rice. Soak, swish and rinse the rice until the water runs almost clear. Heat 1 tbsp of the onion oil with the cumin and cinnamon for 1 min, stir in the rice for 2 min, then add 480 ml water and 0.5 tsp salt. Bring to the boil, cover and cook on low for 12 min; rest 10 min and fork in the lentils.
- 5
Simmer the tomato sauce. Warm the rest of the onion oil with the garlic, coriander, cumin and cayenne for 1 min, then stir in the tomato purée for another minute to deepen its flavour. Add the tomato sauce, 250 ml water and vinegar and simmer 10-15 min, until slightly thickened.
- 6
Make the garlic vinegar. In the small saucepan, cook the garlic in the olive oil over medium heat for about 3 min until golden. Add the 120 ml water, vinegar and cumin and simmer for 5 min; this sharp sauce cuts through all the starch.
- 7
Assemble. Warm the chickpeas briefly in the tomato sauce or the microwave. Spoon rice and lentils into bowls, add pasta and chickpeas, ladle over the tomato sauce, add garlic vinegar to taste and pile the crispy onions on top.
Storage
Refrigerate each component separately and covered up to 3 days; keep the onions airtight at room temperature. Reheat rice, lentils, pasta and sauce until piping hot (74 °C); reheat rice only once. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of protein: 3.6 g protein per 100 kcal, about 14% of energy (needs ≥ 12%)
- Low saturated fat: 0.5 g saturated fat per 100 g, 2% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 4.6 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 1.9 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 219 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large deep saucepan or wok
- instant-read thermometer
- wire rack over a tray
- large saucepan
- 2 medium saucepans
- small saucepan
- colander
- fine-mesh sieve
- mixing bowl
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 546 kcal |
| Protein | 19.4 g |
| Carbohydrate | 92.9 g |
| of which sugars | 10 g |
| of which free sugars | 0 g |
| Fat | 11.5 g |
| of which saturates | 1.2 g |
| Fibre | 10.6 g |
| Salt | 2.12 g |
Protein per 100 kcal
3.6 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
