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ra·di·ant adj \ˈrā-dē-ənt\ – vividly bright and shining

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It’s Friday Night – Try Kosheri for Supper

Why is it that, every Friday night, you get home from work and have no idea what to do for dinner? Instead of popping some frozen fish and chips into the oven, why not spend a few minutes more making a dinner that’s not only quick, easy, and inexpensive, but is also delicious AND nutritious!

My recommendation – Kosheri! Kosheri is a popular traditional Egyption dish, sold by street vendors in Egypt much like hot dogs are sold in North America. It’s filling, delicious, and loaded with nutrients!

This week, I would like to introduce you to another nutritional powerhouse – lentils!

Lentils have high amounts of fiber, both soluble and insoluble, which makes them great for lowering cholesterol levels, preventing heart disease, and controlling blood sugar. They are also high in protein, Folate and Thiamin, Iron and Manganese, and have very high levels of tryptophan, which will help you sleep well!

Kosheri recipe (serves 4)


you need:

4 cups cooked brown rice
4 cups cooked brown lentils
2 cups cooked whole wheat macaroni

4 cups Tomato Sauce:
- 1 tbsp olive oil
- 1 medium onion, chopped
- 1 green pepper, chopped
- 1 780 ml can crushed tomatoes
- 1/2 tsp honey
Heat oil in frying pan; fry onions and green pepper til soft, add tomatoes and honey and cook 15min over medium heat

1 cup Spicy Hot Sauce:
- 2 medium tomatoes, chopped
- 1/4 cup chopped parsley
- 1 tsp crushed garlic
- 1 tsp (or more, to taste) tabasco, or other hot pepper sauce
- 1 tsp ground cumin
- 1 tbsp olive oil
Combine, and let sit at room temperature

instructions:
To serve, layer rice, lentils, and macaroni on plates (or pasta dishes), pour 1 cup of tomato sauce on each, and top with 1/3 cup Spicy Hot Sauce.

Nutritional breakdown [from NutritionData.com]

This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Dietary Fiber, Vitamin C, Vitamin K and Folate, and a very good source of Manganese.

- glycemic load 32 (low – that’s good)
- calories 460
- fat 9 grams
- protein 20 grams
- dietary fiber 17 grams
- Vitamin A 23% DV
- Vitamin C 50% DV
- Vitamin K 66% DV
- Thiamin 33% DV
- Niacin 25% DV
- Vitamin B6 33% DV
- Folate 68% DV
- Iron 38% DV
- Magnesium 33% DV
- Phosphorus 43% DV
- Potassium 27% DV
- Zinc 22% DV
- Copper 36% DV
- Manganese 135% DV
- Selenium 42% DV
- Phytosterols ~22mg

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