Low Carb Koshary
Discover the magic of 'Low Carb Koshary,' a health-conscious twist on Egypt's beloved street food that swaps out carb-heavy grains for cauliflower rice and zucchini noodles. Bursting with bold Middle Eastern flavors, this recipe layers tender lentils cooked in a spiced tomato sauce, fragrant caramelized onions, and a spritz of low-carb vinegar. Perfect for those following keto or low-carb diets, it offers the same hearty satisfaction of traditional koshary without sacrificing your dietary goals. Ready in about an hour, this dish is rich in plant-based nutrients and ideal for a wholesome dinner that doesn’t compromise on taste. Dive into this guilt-free culinary adventure and transform your weeknight meals!
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Recipe Information
Ingredients
- 1 large head Cauliflower
- 2 medium Zucchini
- 1 cup Lentils
- 2 tablespoons Olive oil
- 2 large Onion
- 3 tablespoons Tomato paste
- 3 Garlic cloves
- 2 teaspoons Cumin
- 1 teaspoon Paprika
- 0.5 teaspoon Red pepper flakes
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Low-carb vinegar
- Cooking spray
Instructions
Start by preparing the cauliflower rice: remove the leaves and stems from the cauliflower, and cut it into smaller florets.
Place the cauliflower florets into a food processor and pulse until it resembles rice grains. Set aside.
Prepare the zucchini by spiralizing them into noodles and set aside.
Rinse the lentils under cold running water and cook them according to the package instructions until tender, about 20-25 minutes. Drain and set aside.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the cauliflower rice and sauté for approximately 5-7 minutes until it's tender. Remove from skillet and set aside.
In the same skillet, add the spiralized zucchini and sauté for an additional 2-3 minutes until just tender. Remove from skillet and set aside.
Thinly slice the onions. In the skillet, add the remaining tablespoon of olive oil. Add the onions and sauté for about 10 minutes, stirring often, until golden and caramelized. Remove half of the onions and set aside for topping.
Mince the garlic cloves and add them to the skillet with the remaining onions. Cook for an additional 1 minute until fragrant.
Stir in the tomato paste, cumin, paprika, red pepper flakes, salt, and black pepper to the onion-garlic mixture. Cook for another 2 minutes, allowing the spices to blend.
Add the cooked lentils to the skillet with the spiced onion mixture, stirring to coat the lentils with the sauce.
To assemble the koshary, layer the cauliflower rice at the bottom of a serving dish, followed by zucchini noodles, and topped with the lentils and onion mixture.
Finish with a sprinkle of the reserved caramelized onions and a drizzle of low-carb vinegar.
Serve warm and enjoy your nutritious low carb koshary!
Nutrition Facts
Calories |
1169 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.6 g | 60% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 8.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7762 mg | 337% | |
| Total Carbohydrate | 162.7 g | 59% | |
| Dietary Fiber | 43.3 g | 155% | |
| Total Sugars | 71.8 g | ||
| Protein | 44.9 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 451 mg | 35% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 5363 mg | 114% | |
*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.
