BEANS: Koshari - Lentils with Wild Rice and Crispy Onions - 3 pts, Carbohydrate 29 g; Fiber 8 g

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Koshari - Lentils with Wild Rice and Crispy Onions - 3 pts, Carbohydrate 29 g;

Fiber 8 g

 

Recipe By :The New Mayo Clinic Cookbook, published by Mayo Clinic Health

Information and Oxmoor House

Serving Size : 10 Preparation Time :0:00

Categories : LowCal (Less than 300 calories LowFat (Less than 20%)

Spicy Vegan

Veggie WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

For the tomato sauce:

2 teaspoons olive oil

1/2 yellow onion -- finely chopped

3 cloves garlic -- minced

1 1/2 cups tomato sauce

3 tablespoons white vinegar

1/2 teaspoon red pepper flakes

1/4 teaspoon salt

Lentils and Rice:

1 3/4 cups water

2/3 cup wild rice

3/4 teaspoon salt

2 tablespoons olive oil

1/2 yellow onion -- finely chopped, plus 1 onion, thinly

sliced

3 cloves garlic -- minced

3/4 teaspoon ground cumin

1/2 teaspoon ground cinnamon

2 cups vegetable stock -- or broth

1 cup brown lentils -- or French green lentils, picked over,

rinsed and drained

Garnish:

Fresh cilantro -- (fresh coriander) or flat-leaf

(Italian) parsley leaves for garnish

 

To make the tomato sauce, in a nonaluminum saucepan, heat the olive oil over

medium heat. Add the onion and saute until soft and lightly golden, about 6

minutes. Add the garlic and saute for 1 minute longer; don't let the garlic

brown. Stir in the tomato sauce, vinegar, red pepper flakes and salt. When the

mixture just begins to bubble, reduce the heat to low and simmer for 5 minutes.

Remove from the heat and set aside.

 

In a saucepan, bring the water to a boil. Add the wild rice and 1/4 teaspoon of

the salt. Reduce the heat to low, cover and simmer until the water is absorbed

and the rice is tender, about 45 minutes.

 

In a saucepan, heat 1 tablespoon of the olive oil over medium heat. Add the

chopped onion and saute until soft and lightly golden, about 6 minutes. Add the

garlic, cumin and cinnamon and saute for 1 minute longer; don't let the garlic

brown. Add the stock, lentils and the remaining 1/2 teaspoon salt and bring to a

boil over high heat. Reduce the heat to low, cover partially and simmer until

the lentils are tender but still firm, about 30 minutes.

 

While the rice and lentils are cooking, heat the remaining 1 tablespoon olive

oil in a nonstick frying pan over medium heat. Add the sliced onion and saute

until brown and crispy, about 30 minutes.

 

To serve, reheat the tomato sauce gently over medium heat. On a serving platter,

spread the lentils in a layer; top with a layer of the rice. Pour the tomato

sauce over the rice and top with the onion rings. Garnish with the cilantro.

 

 

Serves 10 as a side dish

 

Nutritional Analysis (per serving): Calories 188 (19 % fat); Total fat 4 g

(Saturated fat 1 g; Monounsaturated fat 0 g); Carbohydrate 29 g; Fiber 8 g;

Protein 9 g; Cholesterol 0 mg; Sodium 223 mg.

 

Dietitian's tip: This take on a traditional Middle Eastern side dish known as

koshari combines spiced lentils with wild rice and a crown of crispy onion

rings. As in an Egyptian version, tomato sauce adds complexity.

 

Description:

" 3 pts "

Cuisine:

" Mid East "

S(Formatted by Chupa Babi):

" 07.15.08 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 187 Calories; 5g Fat (22.2% calories from

fat); 9g Protein; 29g Carbohydrate; 8g Dietary Fiber; trace Cholesterol; 766mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0

Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 903920 0 0