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Koshari – uncoated onion version

Koshari – uncoated onion version.

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60 minDifficulty: medium
Koshari – uncoated onion version – serving illustration

Servings in this printout: 4

Ingredients

Servings4
  • 200 g whole dry brown or green lentils
  • 200 g dry white jasmine rice
  • 150 g dry durum wheat macaroni
  • 110 g peeled onion
  • 40.5 g olive oil
  • 400 g crushed tomatoes
  • 7 g peeled fresh garlic
  • 30 g red wine vinegar
  • 2 g ground cumin
  • salt to taste
  • 15 g lemon juice
  • 2,500 g water for the stated cooking method

Method

  1. For this uncoated onion version, cook 200 g whole dry brown or green lentils until fully tender. Cook 200 g dry white jasmine rice as hot separate grains and boil 150 g dry durum wheat macaroni according to the pack, then drain.
  2. Brown 110 g onion in 40.5 g olive oil without a corn-starch coating. Make the sauce with all 400 g crushed tomatoes, 7 g garlic, 30 g red wine vinegar, 2 g cumin and 15 g lemon juice.
  3. Combine all hot components into four portions. Consume all onion oil and sauce. The dry-ingredient composition proxy gives no deduction for unmeasured leaching.

Nutrition per serving

Nutrition values are approximate estimates, not laboratory analyses. Products and portion size affect the result.

Net carbs
92.47 g
Total carbohydrates (incl. fibre and polyols)
99.7 g
Protein
22.24 g
Fat
12.01 g
Modeled GL estimate
about 48 / serving

high GL

Confidence · Low Some values or assumptions in the calculation are uncertain.

The estimate combines ingredient carbohydrate and GI data with modeled assumptions. The calculation also uses comparison values from similar foods or food groups.

Estimate details and sources ↗

How was the estimate calculated?

The serving’s GL is calculated from ingredient data. Confidence describes the evidence behind the calculation. Your blood sugar response may vary.

  • Comparison value
  • Value used in the model

All available carbohydrate is included, with no small portions omitted. This is a modeled ingredient estimate, not a measured meal response. Biological uncertainty has not been quantified.

Research sources and technical details

Source names and technical notes appear in their original form.

Carbohydrate data sources

GI and calculation sources

  • Boiled lentils, food-specific mean · GK80 HUMAN_GI: Applied food/preparation analogue; generic composition separately sourced. Not a broad all-legume or all-grain mean.. Recipe-specific applicability: Explicit LENTIL food ID F399 in the named cooking version; named human food/preparation comparator used as LOW ingredient analogy; no measured meal response. (Low)ANALOG · HUMAN_GI · FOOD_ANALOGUE
  • jasmine rice · GK80 HUMAN_GI: European cohort selected consistently, not pooled with Chinese cohort. Other cohort means and CIs are not food-preparation bounds. Brown sugar is only an applied sucrose-dominant analogy.. Recipe-specific applicability: Explicit RICE food ID F11521 in the named cooking version; named human food/preparation comparator used as LOW ingredient analogy; no measured meal response. (Low)ANALOG · HUMAN_GI · FOOD_ANALOGUE
  • White spaghetti, food-specific mean · GK80 HUMAN_GI: Applied food/preparation analogue; generic composition separately sourced. Not a broad all-legume or all-grain mean.. Recipe-specific applicability: Explicit WHEAT_PASTA food ID F117 in the named cooking version; named human food/preparation comparator used as LOW ingredient analogy; no measured meal response. (Low)ANALOG · HUMAN_GI · FOOD_ANALOGUE
  • Published assignment for low-carbohydrate vegetables, not measured food GI · GK80 PUBLISHED_IMPUTATION: Coding estimate only. Application to named fresh herbs, sprouts and alliums is an explicit project interpretation. It does not establish a physiological maximum or a one-unit uncertainty bound. Not a default for seed spices, flour, sauces or stock.. Recipe-specific applicability: Explicit NONSTARCHY_VEGETABLE food ID F335 in the named cooking version; published GI coding/project scope extension, not measured ingredient GI. ; Explicit NONSTARCHY_VEGETABLE food ID F398 in the named cooking version; published GI coding/project scope extension, not measured ingredient GI. ; Explicit NONSTARCHY_VEGETABLE food ID A004193 in the named cooking version; published GI coding/project scope extension, not measured ingredient GI. (Low)CALCULATION_POLICY · PUBLISHED_IMPUTATION · PUBLISHED_IMPUTATION
  • Named foods with <=5 g available CHO/100 g · GK80 PUBLISHED_IMPUTATION: Published low-carbohydrate default50, applied only to reviewed named compositions <=5 g available CHO/100g. This cutoff is a project rule, not a validated scientific threshold. Explicit AFCD commercial soy sauce and AFCD tahini plus complete Maille Dijon label are allowed, not all brands or pastes. No flour/sugar/honey/syrup or composition-unknown food.. Recipe-specific applicability: Explicit NAMED_LOW_CHO food ID F929 in the named cooking version; published GI coding/project scope extension, not measured ingredient GI. ; Explicit CITRUS_JUICE food ID A004726 in the named cooking version; published GI coding/project scope extension, not measured ingredient GI. (Low)CALCULATION_POLICY · PUBLISHED_IMPUTATION · PUBLISHED_IMPUTATION
  • Fixed weighed culinary ground spice, seed or vanilla extract · GK80 PUBLISHED_IMPUTATION: Own project extension of coding default, not measured food GI or directly published Schakel scope. Full composition and consumed grams mandatory; <=0.5 g CHO each and <=1 g aggregate per serving. Includes named vanilla extract, dried herbs and whole seed garnish. Excludes flour, baking powder, bulk paste, sugar, unknown extraction and sticks/pods. No biological error bound. USDA total-carbohydrate minus fibre is a disclosed available-CHO proxy; endogenous polyols unquantified, not asserted zero. This additional proxy use awaits owner method approval.. Recipe-specific applicability: Explicit GROUND_SPICE food ID A003327 in the named cooking version; published GI coding/project scope extension, not measured ingredient GI. (Low)CALCULATION_POLICY · PUBLISHED_IMPUTATION · PUBLISHED_IMPUTATION

Notes

The GL is a modeled ingredient-sum estimate with low confidence, not a measured meal response. All available carbohydrate is included. No biological uncertainty interval is known. The photograph illustrates serving; unlisted side dishes are excluded from the nutrition and GL estimates. All listed edible ingredients, sauce and fat are consumed. Handle cooking water as instructed; no unmeasured cooking or leaching losses are deducted.

Dry-ingredient macros use named composition proxies; rice is hot jasmine rice. The high modeled GL is reported neutrally.