Low Fat Koshary

Elevate your weeknight dinner with this nutritious and flavorful **Low Fat Koshary**, a healthier spin on Egypt’s beloved comfort food. This plant-based dish features hearty layers of tender brown rice, protein-packed green lentils, and fiber-rich whole wheat pasta, all brought together with a zesty, spiced tomato sauce. Caramelized onions add a hint of sweetness, while chickpeas and a squeeze of fresh lemon juice brighten the dish with satisfying textures and vibrant flavors. Perfect for meal prep or a wholesome family dinner, this guilt-free Koshary is low in fat yet rich in taste, making it a must-try for anyone craving healthy global cuisine.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

In a separate pot, cook the whole wheat pasta according to package instructions. Drain and set aside.

Step 4

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.

Step 5

Add the minced garlic to the onions and sauté for another minute until fragrant.

Step 6

Stir in the crushed tomatoes, cumin powder, coriander powder, red chili flakes, and salt. Let the sauce simmer for 10 minutes until slightly thickened.

Step 7

In a large serving dish, layer the cooked rice, lentils, and pasta. Top with the rinsed chickpeas.

Step 8

Pour the tomato sauce over the layered mixture. Drizzle with lemon juice and garnish with fresh parsley.

Step 9

Serve warm, and enjoy your healthy, low-fat Koshary!

Nutrition Facts

Serving size	(1737.7g)

Amount per serving	% Daily Value*
Calories	1386.0

Total Fat 28.6g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 4274.3mg	0%
Total Carbohydrate 237.5g	0%
Dietary Fiber 54.3g	0%
Total Sugars 39.8g
Protein 61.2g	0%

Vitamin D 0IU	0%
Calcium 532.8mg	0%
Iron 23.1mg	0%
Potassium 4261.0mg	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: 17.7%

Protein: 16.9%

Carbs: 65.4%