Low Fat Koshari
Discover the vibrant flavors of Egypt with this wholesome Low Fat Koshari recipe, a lighter twist on the beloved national dish. Packed with nutritious ingredients like brown rice, lentils, and whole wheat elbow macaroni, this hearty vegan meal combines layers of satisfying textures and bold flavors. The aromatic tomato sauce, infused with cumin, coriander, and a hint of heat from red pepper flakes, ties the dish together perfectly, while crispy caramelized onions lend an irresistible crunch. With minimal olive oil and zero compromise on taste, this guilt-free version is ideal for those seeking a healthier alternative to the traditional dish. Perfect for a filling weeknight dinner or a versatile meal prep option, Low Fat Koshari is a celebration of comfort, flavor, and nutrition in every bite.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup brown rice
- 1 cup green or brown lentils
- 1 cup whole wheat elbow macaroni
- 15 ounces canned crushed tomatoes
- 2 tablespoons tomato paste
- 4 cloves garlic
- 1 medium onion
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon red pepper flakes
- 2 tablespoons white vinegar
- 2 tablespoons extra virgin olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 3 cups water
Instructions
Rinse and drain the lentils, then add them to a pot with 2 cups of water. Bring to a boil, reduce the heat, and let simmer until tender, about 20-25 minutes.
Rinse the brown rice under cold water and in a separate pot, bring 1 cup of water to boil. Add the rice, cover, and reduce the heat to low. Cook the rice until tender, around 30-35 minutes.
In another pot, cook the whole wheat elbow macaroni according to package instructions, then drain and set aside.
To make the tomato sauce, start by mincing the garlic cloves. Heat 1 tablespoon of olive oil in a saucepan over medium heat
Add the garlic and cook for 1 minute until fragrant. Stir in the crushed tomatoes, tomato paste, cumin, coriander, red pepper flakes, salt, and black pepper.
Allow the sauce to simmer for 10-15 minutes, then add the white vinegar and stir well.
Slice the onion thinly. In a non-stick skillet, heat the remaining tablespoon of olive oil over medium heat.
Add the onions and cook until they are browned and crispy, stirring occasionally, about 10-15 minutes.
Once all components are cooked, assemble the Koshari by layering rice, lentils, macaroni, and then pour over a generous amount of tomato sauce.
Top with crispy onions before serving. Adjust seasoning with additional salt and pepper if desired.
Serve warm and enjoy this delicious, low-fat version of Koshari.
Nutrition Facts
Calories |
1307 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.1 g | 45% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2964 mg | 129% | |
| Total Carbohydrate | 217.5 g | 79% | |
| Dietary Fiber | 38.5 g | 138% | |
| Total Sugars | 33.4 g | ||
| Protein | 48.6 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 328 mg | 25% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 3191 mg | 68% | |
*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.
