Healthy Koshary
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:
Add lentils and farro into a bowl. Wash and drain a few times until water runs clear
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.
boil 5 cups of water in pot, add 1 tbsp salt and 1 tbsp oil
Add farro, & lentils, let it cook on high for 5 minutes, then add pasta and cook for another 15 minutes on high heat
drain liquid and pour into a bowl
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
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
