Full: Rice Around the World Episode 5 (Egypt) anti-inflammatory inspired Koshari

Описание: In Episode 5 of One‑Pot Anti‑Inflammatory Rice Around the World, we land in Egypt with a koshari‑inspired bowl of rice and lentils. This lighter take on Egypt’s national comfort food leans into basmati long grain rice, chickpeas, macaroni, green whole lentils, olive oil, cumin, turmeric, and a bright, tangy tomato sauce—plus chickpeas and caramelized onions on top. It’s a budget‑friendly, high‑fiber, plant‑forward one‑pot that’s perfect for meal prep and anyone exploring anti‑inflammatory cooking with big Middle Eastern flavor.” Let's Cook"

Ingredients (serves 4)

Lentil & rice base
1 cup brown or green lentils, rinsed
1 cup long‑grain rice, rinsed
2½–3 cups low‑sodium vegetable or chicken broth (or water)
1 tablespoon extra‑virgin olive oil
2 small onion, finely diced
4 cloves garlic, minced
½ teaspoon ground cumin
½ teaspoon ground coriander (optional)
½ teaspoon ground paprika (optional)
½ teaspoon ground turmeric (optional)
½ teaspoon sea salt, plus more to taste
¼ teaspoon black pepper

Pasta & chickpeas
1 cups small pasta (elbow or small shells; chicpeas or lentil pasta if you like)
1 cup cooked chickpeas (canned, rinsed and drained)
1 tablespoon extra‑virgin olive oil
3 cloves garlic, minced
1 can (14–15 oz) crushed or diced tomatoes, no‑salt‑added if possible
½ teaspoon ground cumin
½ teaspoon sweet paprika
¼ teaspoon ground cinnamon (optional, warm note)
½ teaspoon sea salt (or to taste)
1–2 teaspoons red or white wine vinegar or lemon juice

Crispy‑style or golden onions (lighter)
2 medium onions, thinly sliced
1–2 tablespoons extra‑virgin olive oil
Pinch of salt

Veggie & herb boost
2 tablespoons fresh parsley or dill, chopped
Lemon wedges for serving

Step‑by‑step instructions
Start the lentils

Add lentils and 2 cups broth to a pot.
Bring to a boil, then reduce to a gentle simmer and cook 12–15 minutes until just tender but not falling apart.
​If a lot of liquid remains, drain, reserving up to 1 cup to use as part of the rice cooking liquid.

Cook the rice separte and set aside
In a wide pot, warm 1 tablespoon olive oil over medium heat.
Add turmeric (optional).
Add the rinsed rice
Bring to a boil, then cover, reduce heat to low, and cook 15–18 minutes until rice.
Turn off the heat and let stand covered 5–10 minutes.

Cook the pasta & warm chickpeas
While the rice and lentil is cooked, scoop out and set aside
Boil a pot of salted water, cook pasta until just al dente according to package directions; drain.
Toss hot pasta with the chickpeas and a drizzle of olive oil so they don’t stick.

Make the spiced tomato sauce
In a saucepan, warm 1 tablespoon olive oil over medium heat.
Add minced garlic and cook 30 seconds.
Stir in crushed tomatoes, turmeric, cumin, paprika, cinnamon if using, black peppe,r and salt.
Simmer 10–15 minutes, stirring occasionally, until slightly thickened.
Finish with vinegar or lemon juice for brightness; adjust salt and heat to taste.
Cooking tomatoes, garlic, and spices in olive oil can help draw out and absorb polyphenols and carotenoids, which are linked to anti‑inflammatory benefits.

Caramelize the onions (lighter method)
In a wide skillet, add 1–2 tablespoons olive oil over medium heat.
Add sliced onions and a pinch of salt.
Cook 15–20 minutes, stirring often, until deep golden and caramelized; you want color but not deep frying.
If they start to burn, lower heat and add a tablespoon of water to deglaze.
If you want to add spinach and zucchini, now is the time
Fluff the rice and lentil pot with a fork.
Assemble the koshari bowl

In each serving bowl, layer:
Lentil‑rice base with spinach and zucchini.
A scoop of pasta and chickpeas.
A generous ladle of the spiced tomato sauce.
A handful of caramelized onions on top.
Garnish with chopped parsley or dill and serve with lemon wedges.