Low Carb Koshari
Dive into a guilt-free twist on Egypt’s iconic comfort food with this Low Carb Koshari recipe! Packed with nutrient-rich ingredients like cauliflower rice, zucchini noodles, brown lentils, and chickpeas, this dish offers all the hearty flavors of traditional koshari while keeping carbs to a minimum. A bold, tangy tomato sauce infused with garlic, cumin, coriander, and a hint of cayenne pepper ties everything together, while crispy fried onions deliver the satisfying crunch you know and love. Perfect for a wholesome family dinner or meal prep, this low-carb alternative is as nourishing as it is delicious. Indulge without compromise and enjoy a healthy spin on Middle Eastern cuisine!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups cauliflower rice
- 2 medium zucchini
- 1 cup brown lentils
- 1 cup chickpeas
- 2 large onion
- 3 tablespoons olive oil
- 2 large garlic cloves
- 1 cup tomato puree
- 1 teaspoon cumin
- 1 teaspoon coriander powder
- 0.5 teaspoon cayenne pepper
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons vinegar
Instructions
Start by rinsing the brown lentils under cold water. Place them in a pot, cover with water, and bring to a boil. Reduce heat and simmer for about 20 minutes until tender. Drain and set aside.
While the lentils are cooking, spiralize the zucchini to create zucchini noodles (zoodles). Set aside.
Drain and rinse the chickpeas from the can. Heat 1 tablespoon of olive oil in a skillet over medium heat and add the chickpeas. Sauté for 5-7 minutes until they are lightly golden and set aside.
In the same skillet, add another tablespoon of olive oil and add thinly sliced onions. Fry them until they are deeply golden brown and crispy around the edges. Remove half of the onions for garnishing later and leave the rest in the skillet.
To the remaining onions in the skillet, add minced garlic and sauté for 1-2 minutes until fragrant. Add tomato puree, cumin, coriander powder, cayenne pepper, salt, black pepper, and vinegar. Cook for 5 minutes to combine the flavors, and remove from heat.
In a separate pan, heat the remaining tablespoon of olive oil. Add the cauliflower rice and sauté for about 5 minutes until just tender.
To assemble the Low Carb Koshari, layer the cauliflower rice at the bottom of a large serving dish. Top with a layer of brown lentils, followed by chickpeas, and finally the zucchini noodles. Pour the tomato sauce over the top and finish with the reserved crispy onions.
Serve warm and enjoy a healthy, flavorful meal!
Nutrition Facts
Calories |
1474 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.0 g | 67% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6265 mg | 272% | |
| Total Carbohydrate | 210.7 g | 77% | |
| Dietary Fiber | 52.5 g | 188% | |
| Total Sugars | 78.8 g | ||
| Protein | 57.4 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 428 mg | 33% | |
| Iron | 20.9 mg | 116% | |
| Potassium | 4564 mg | 97% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
