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Rezepte
Connie  |  Mar 21, 2019

This is a popular Egyptian street food, made of Lentils & Rice (sometimes also with additional Chick Peas) and served with a spicy and a slightly sour Tomato Sauce and yoghurt. It is also very nice with a fresh salad (e.g.  cucumber yoghurt salad). 

This very nutrient dense and flavorful dish is packed with spices like cumin, cinnamon, nutmeg, chilis and cloves. The lentils deliver heaps of protein and fiber, both important ingredients to keep you fuller for longer. The tomato sauce, spices, fried onions and fresh herbs will excite your taste buds and boost your antioxidant levels keeping you fit and youthful!

<img src="//cdn.shopify.com/s/files/1/0012/4056/3795/files/IMG_4295_large.jpg?v=1553173156" alt="healthy organic ketchup no added sugar for kids toddlers and whole family gesunder bio ketchup ohne zuckerzusatz zucker rezept" />

 

Ingredients: (serves 4)

250g green lentils (left over is fine)

optional: a big handful of chickpeas (tinned ones are fine)

250g basmati rice or whole grain rice

50g pasta (spaghetti broken into 4 parts)

500ml chicken stock or vegetable stock or water

½ tsp grated nutmeg

1 ½ tsp cinnamon

½ black pepper

1 big onion, halfed and thinly sliced

2 Tbsp butter and 2 Tbsp. olive oil

 

Spicy tomato sauce:

4 tbsp olive oil

2 garlic cloves crushed

1-2 hot chillies, deseeded and finely sliced

2 tins of tomatoes in pieces or about 1kg fresh ripe tomatoes cut in small pieces (1/2cm cubes)

250ml water

3 Tbsp. vinegar (cider)

2tsp ground cumin

2 tsp. salt

25g coriander leaves

Serve with some natural yoghurt (3.6% fat or a greek yoghurt

 

 Method Sauce:

1. Heat 2 Tbsp. Olive oil in a medium sauce pan, add garlic and chillies and fry for 1 (garlic may turn golden).

2. Add tomatoes, water, vinegar, salt and cumin.

3. Simmer for about 25minutes until it is slightly thick.

4. Stir in the chopped coriander leaves (finely chop the coriander stalks and use as well). Keep some for garnish.

 

 Method Koshari:

1. Add lentils to a medium sized pan, cover with plenty of water and cook for about 25 mins (check instructions on pack) on low-medium heat (lid on).

2. Wash the basmati rice and drain well.

3. Heat 2 Tbsp. butter and 2 Tbsp. olive oil a medium sauce pan, add the pasta and fry until golden brown (about 5 mins)Add the rice and stir well, add water or stock, nutmeg, cinnamon, salt and pepper. (if the stock is salted don’t add salt)

4. Bring to a boil and cover. Cook on very low heat for about 12mins. If you use whole grain rice adapt the cooking time accordingly. Then turn of the heat, remove the lid and cover with a clean tea towel. This dries the rice out and makes it fluffier.Of course you can also steam the rice if you have a steamer-oven or a rice cooker.

<img src="//cdn.shopify.com/s/files/1/0012/4056/3795/files/IMG_4295_large.jpg?v=1553173156" alt="healthy organic ketchup no added sugar for kids toddlers and whole family gesunder bio ketchup ohne zuckerzusatz zucker rezept" />

5. Sauté the onions in some olive oil over medium heat until dark brown and soft. Drain on kitchen paper.Mix rice and lentils and most of the onions. Taste and add more salt /pepper if needed. Serve with the tomato sauce and yoghurt.

 

Tip: Always cook more lentils than you need and freeze. Defrost over night in the fridge. This way you save time and energy.

 

 Enjoy!

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