Spiced Lentils, Rice & Pasta with Onions
7
Points®
Total time: 30 min • Prep: 10 min • Cook: 20 min • Serves: 4 • Difficulty: Easy
This recipe is inspired by koshari, a lentil dish topped with tomato sauce and onions that’s considered one of Egypt’s national dishes. In our version, we replace fried onions with caramelized ones and use whole-grain pasta for extra fiber.
Ingredients
Cooking spray
4 spray(s)
Extra virgin olive oil
2 Tbsp, divided
Onion
2 cup(s), chopped, thinly sliced from top to bottom
Kosher salt
1 tsp, divided
Crushed red pepper flakes
¼ tsp
Garlic
4 clove(s), finely chopped
No salt added canned diced tomatoes
14½ oz
Uncooked whole wheat pasta
2 oz, angel hair or vermicelli, broken into 1½-inch pieces
Cooked long grain brown rice
2 cup(s)
Hearty Lentil & Tomato Soup
1½ cup(s), search for the recipe in the WeightWatchers® app
Instructions
1
In a large nonstick skillet, heat 1½ tbsp oil over medium. Add the onion and cook, stirring frequently, until deeply browned, 12 to 15 minutes. Add 1 to 2 tbsp water as needed to prevent scorching. Stir in ¼ tsp salt.
2
Meanwhile, in another large skillet, heat the remaining 1½ tsp oil over medium. Add the red pepper and garlic and cook until the garlic is golden brown, about 2 minutes. Stir in the tomatoes and ¼ tsp salt. Increase heat to medium-high and cook until the tomatoes thicken, 6 to 7 minutes. Using a potato masher, mash the tomatoes until the consistency is like jam. Spoon the sauce into a bowl. Rinse the pan and wipe clean.
3
Coat the same skillet with cooking spray and heat over medium-high. Add the pasta and cook until toasted, 3 minutes. Stir in 1 cup water and cook, uncovered, until the pasta is tender and the water is absorbed, 4 to 5 minutes. Stir in the rice, soup, and remaining ½ tsp salt and cook until thoroughly heated, 3 to 4 minutes. Before serving, top the rice mixture with the tomato sauce and onions.
4
Serving size: 1 cup rice mixture, ¼ cup tomato sauce, and 3 tbsp onions
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