Low Fat Koshari

Discover the magic of Egyptian cuisine with this flavorful and wholesome Low Fat Koshari recipe! A lighter twist on the beloved traditional dish, this version combines nutrient-rich brown rice, protein-packed lentils, and hearty whole wheat macaroni for a fiber-filled base that's both satisfying and healthy. The zesty tomato sauce, infused with garlic, cumin, coriander, and a pinch of red pepper flakes, adds vibrant layers of flavor, while crispy caramelized onions provide the perfect savory finish. Made with just a touch of olive oil and simple pantry staples, this recipe is an ideal choice for anyone seeking a low-fat, plant-based meal without sacrificing taste. Easy to prepare and packed with authentic Middle Eastern spices, this comforting dish is perfect for meal prep or a family dinner. Serve it warm, and enjoy a guilt-free journey into Egypt's culinary heritage!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

In another pot, cook the whole wheat elbow macaroni according to package instructions, then drain and set aside.

Step 4

To make the tomato sauce, start by mincing the garlic cloves. Heat 1 tablespoon of olive oil in a saucepan over medium heat

Step 5

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.

Step 6

Allow the sauce to simmer for 10-15 minutes, then add the white vinegar and stir well.

Step 7

Slice the onion thinly. In a non-stick skillet, heat the remaining tablespoon of olive oil over medium heat.

Step 8

Add the onions and cook until they are browned and crispy, stirring occasionally, about 10-15 minutes.

Step 9

Once all components are cooked, assemble the Koshari by layering rice, lentils, macaroni, and then pour over a generous amount of tomato sauce.

Step 10

Top with crispy onions before serving. Adjust seasoning with additional salt and pepper if desired.

Step 11

Serve warm and enjoy this delicious, low-fat version of Koshari.

Nutrition Facts

Serving size	(1884.6g)

Amount per serving	% Daily Value*
Calories	1307.3

Total Fat 35.1g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2963.8mg	0%
Total Carbohydrate 217.5g	0%
Dietary Fiber 38.5g	0%
Total Sugars 33.4g
Protein 48.6g	0%

Vitamin D 0IU	0%
Calcium 328.1mg	0%
Iron 18.9mg	0%
Potassium 3191.0mg	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: 22.9%

Protein: 14.1%

Carbs: 63.0%