Low Fat Koshary
Discover the lighter side of Egypt’s beloved street food with this Low Fat Koshary recipe! This wholesome take on the classic dish combines hearty brown rice, protein-packed green lentils, whole wheat pasta, and chickpeas for a nutrient-rich base. The recipe is brought to life with a fragrant garlic-tomato sauce seasoned with cumin, coriander, and a hint of red chili flakes for a subtle kick. Sweet caramelized onions and a bright drizzle of lemon juice add layers of flavor, while a garnish of fresh parsley provides the perfect finishing touch. With its fiber-rich grains, plant-based protein, and low-fat ingredients, this guilt-free Koshary is ideal for anyone craving a comforting yet nutritious meal. Ready in just one hour, it’s a satisfying, vegetarian-friendly option that's as easy to make as it is to enjoy!
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 cup green lentils
- 1 cup whole wheat pasta
- 1 cup canned chickpeas, rinsed and drained
- 1 large onion, thinly sliced
- 3 garlic cloves, minced
- 1 cup canned crushed tomatoes
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 0.5 teaspoon red chili flakes
- 1 teaspoon salt
- 2 cups vegetable broth
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 0.25 cup fresh parsley, chopped
Instructions
Rinse the brown rice under cold water. In a medium pot, combine the rice with 1 cup of vegetable broth and 1 cup of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 30 minutes until the rice is cooked and tender. Set aside.
Meanwhile, rinse the green lentils and place them in another pot with the remaining 1 cup of vegetable broth. Bring to a boil, then reduce the heat and simmer for 20 minutes until the lentils are soft but not mushy. Drain any excess liquid and set aside.
In a separate pot, cook the whole wheat pasta according to package instructions. Drain and set aside.
Heat the olive oil in a large skillet over medium heat. Add the sliced onion and cook, stirring occasionally, until they are golden and caramelized, about 10 minutes.
Add the minced garlic to the onions and sauté for another minute until fragrant.
Stir in the crushed tomatoes, cumin powder, coriander powder, red chili flakes, and salt. Let the sauce simmer for 10 minutes until slightly thickened.
In a large serving dish, layer the cooked rice, lentils, and pasta. Top with the rinsed chickpeas.
Pour the tomato sauce over the layered mixture. Drizzle with lemon juice and garnish with fresh parsley.
Serve warm, and enjoy your healthy, low-fat Koshary!
Nutrition Facts
Calories |
1386 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 37% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4274 mg | 186% | |
| Total Carbohydrate | 237.5 g | 86% | |
| Dietary Fiber | 54.3 g | 194% | |
| Total Sugars | 39.8 g | ||
| Protein | 61.2 g | 122% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 533 mg | 41% | |
| Iron | 23.1 mg | 128% | |
| Potassium | 4261 mg | 91% | |
*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.
