Healthy Koshary

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This dish is a classic and well known meal in some North African countries. This recipe is a “lighter” version compared to the original one. I was able to reduce it’s fat and carbohydrate contents, and add more fiber. You will not be disappointed!

Ingredients

1 cup farro

1 cup whole grain elbow pasta

3/4 cup brown/ green lentils

1 tomato sauce can 16 oz.

1 tomato chopped

1 onion, chopped into thin slices

2 garlic cloves minced

2 tbsp white vinegar

spices: 1 tsp cumin, 1 tsp coriander powder, 1 tsp paprika, 1/2 tsp pepper, 1 tsp sugar, salt to taste

2 tbsp oil

non stick cooking spray

Steps:

  1. Add lentils and farro into a bowl. Wash and drain a few times until water runs clear

  2. spray a non stick baking sheet with cooking spray, place onion slices and bake on 350 F for 10 minutes or until the color of onions turns golden brown.

  3. boil 5 cups of water in pot, add 1 tbsp salt and 1 tbsp oil

  4. Add farro, & lentils, let it cook on high for 5 minutes, then add pasta and cook for another 15 minutes on high heat

  5. drain liquid and pour into a bowl

  6. In a separate skillet, add 1 tbsp oil, chopped tomato, minced garlic cloves, tomato sauce, vinegar and spices. Let it boils on medium low for about 5 minutes

  7. Drizzle sauce and onions on top, enjoy warm!

Nutritional information ℹ️

51 g net carbs

13 G proteins

11 g fat

388 calories per serving

*Recipe yields 3 servings

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