Low Carb Koshari

Dive into a guilt-free twist on a classic Egyptian favorite with this Low Carb Koshari recipe, a vibrant and satisfying dish perfect for health-conscious foodies. Packed with wholesome ingredients like cauliflower rice, zucchini noodles, brown lentils, and crispy onions, this low-carb rendition retains all the bold flavors of traditional koshari while slashing the carb content. A zesty tomato sauce infused with cumin, coriander, and a hint of cayenne ties everything together, creating a medley of textures and spices that will tantalize your taste buds. Ready in under an hour, this high-fiber, protein-rich recipe is ideal for meal prepping or as a hearty, vegetarian main course. Impress your family and friends with this creative take on a beloved comfort food that doesn’t compromise on flavor or nutrition.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

While the lentils are cooking, spiralize the zucchini to create zucchini noodles (zoodles). Set aside.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

In a separate pan, heat the remaining tablespoon of olive oil. Add the cauliflower rice and sauté for about 5 minutes until just tender.

Step 7

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.

Step 8

Serve warm and enjoy a healthy, flavorful meal!

Nutrition Facts

Serving size	(1762.6g)

Amount per serving	% Daily Value*
Calories	1474.0

Total Fat 52.0g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 4.3g
Cholesterol 0mg	0%
Sodium 6265.3mg	0%
Total Carbohydrate 210.7g	0%
Dietary Fiber 52.5g	0%
Total Sugars 78.8g
Protein 57.4g	0%

Vitamin D 0IU	0%
Calcium 428.2mg	0%
Iron 20.9mg	0%
Potassium 4564.5mg	0%

*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.

Source of Calories

Fat: 30.4%

Protein: 14.9%

Carbs: 54.7%