Middle Eastern · Dinner
Egyptian Mixed Rice with Pasta and Lentils (Low-Calorie)
Egyptian koshari-style single serving with brown lentils, white rice, and elbow pasta layered under cumin-spiced tomato sauce and roasted onions. This low-calorie version uses minimal olive oil and baked instead of fried onions for authentic flavour while keeping the dish under 400 calories.
$3
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
373Calories
14.2gProtein
2.8gFat
71.6gCarbs
7.5gSugar
11.8gFiber
508mgSodium
0mgChol
0.4gSat Fat
805mgPotassium
77mgCalcium
4.8mgIron
0mcgVitamin B12
10.9mgVitamin C
vegetarian
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Rinse brown lentils in a fine sieve and measure out rice, pasta, spices, tomato paste, and vinegar; thinly slice the onion and mince the garlic.
2
Simmer
Cook lentils in 1 cup water over medium-high heat for 18–20 minutes until tender, then drain excess water and set aside.
3
Boil
Cook white rice in 3/4 cup water over medium heat for 15 minutes until water absorbs; cover and set aside.
4
Boil
Cook elbow pasta in salted boiling water over high heat for 8–9 minutes until al dente, then drain.
5
Crisp
Toss sliced onion with 1/4 tsp olive oil on a baking tray and roast at 400°F for 12–15 minutes until deep golden and crisp.
6
Simmer
Heat remaining 1/4 tsp olive oil over medium heat, add garlic for 30 seconds, then add tomatoes, tomato paste, cumin, chili powder, vinegar, salt, and pepper; simmer 8–10 minutes until thickened.
7
Plate
Layer rice, lentils, and pasta in a bowl, spoon tomato sauce over top, scatter crispy onions over sauce, and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 3.6 oz102g dry brown lentils
- 2.2 oz60g dry white rice
- 2 oz56g dry elbow pasta
- 1 cup120g, about a third of a 14.5 oz can canned tomatoes
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp chili powder
- 2 tbsp2 tbsp red wine vinegar
- 2 tsp2 tsp tomato paste
- 1 tsp1 tsp olive oil
- salt, to taste
- black pepper, to taste
