Page 112 - IFSO Cookbook 2022 con cover

Koshari International
Healthy Recipes Vol. 2

Leen Sha’ban Abu Hijleh
Bariatric Nurse Coordinator-Bariatric Dietitian Cooking Instructions
Gastrointestinal, Bariatric & Metabolic Center-Jordan Hospital (GBMC) Boil the (bulgur, lentils, pasta) with salt one at a time.
Amman - Jordan Stir the minced onion over a low heat, then add the ground veal for about 15 minutes
until it is cooked.
Roast the chopped onion using a little of the spraying oil until they become crispy and set
aside.
Put the ingredients in layers, starting with the bulgur, then the lentil, pasta, and
chickpeas from the top. Decorate the dish with the crispy onion. Put the cooked beef next
Preparation to the Koshari.
Number of Servings: The fresh red sauce:
2 (1 serving = 1C) In the blender, add the chopped tomato and a teaspoon of green pepper with a little salt
Time of preparation: to taste, blend on high. Put the mixture on a low heat for two minutes and set it aside.
(You can add a little sauce between the layers of the Koshari)
20 mins (Easy)

Nutritional Analysis

Source: U.S. Department of Agriculture (USDA).

Total
Ingredients weight Protein Fat Carbohy- Sugars Iron Calcium Fiber
Ingredient Kcal drate
used in
as per the number of 2 servings recipe (g) (g) (g) (g) (g) (mg) (mg) (g)
● 100g Boiled coarse bulgur (40g Nutritional Facts
dry bulgur) per serving: boiled 50g 41.5 1.54 0.12 9.3 0.05 0.48 5 2.25
bulgur
● 60g Boiled brown lentil (25g dry ● Calories: 237.65 kcal
brown lentil) ● Total Protein: 17.577g boiled brown 30g 106.8 8.01 0.333 18 0 1.8 26.7 8.67
● 50g Ground veal ● Carbohydrate: 36.27g lentils
● 30g Minced onion of which sugars: 2.399g minced veal 25g 43 6.1 1.89 0 0 0.247 4.25 0
● 30g Onion chopped into thin ● Fat: 2.834g penne pasta 10g 15.7 0.58 0.092 3.055 0.055 0.128 0.7 0.18
circles ● Iron: 2.962mg canned
● 20g Boiled brown penne pasta ● Calcium: 51.6mg chickpeas 10g 14.6 0.819 0.324 2.24 0.431 0.205 5.8 0.523
(10g dry penne pasta)
● Fiber: 12.414g onion 30g 12 0.33 0.03 2.8 1.27 0.051 6.9 0.501
● 20g canned chickpeas
tomato 30g 4.05 0.198 0.045 0.875 0.592 0.051 2.25 0.29
For sauce: Total 237.65 17.577 2.834 36.27 2.399 2.962 51.6 12.414
● 90g Chopped tomato
● 1 Teaspoon green pepper (5g) NOTE: in terms of steps, this dish is inspired from the Arabian cuisine. some adjustments were made to make
this dish healthier and suitable for patient, such as adding meat to increase protein portion.
● Salt and black pepper to taste.

110 111