Heart-Healthy Koshari
Elevate your weeknight dinner with a healthier twist on Egypt’s beloved comfort food! This Heart-Healthy Koshari is a wholesome, nutrient-packed dish that layers fluffy brown rice, tender brown lentils, and whole grain pasta, all crowned with a vibrant, spiced tomato sauce loaded with chickpeas, garlic, and aromatic cumin. Golden caramelized onions and a sprinkle of fresh parsley create the perfect finishing touch, while olive oil and red pepper flakes add depth and just the right amount of heat. Rich in fiber, plant-based protein, and heart-smart ingredients, this recipe reimagines a traditional classic to support a balanced, healthy lifestyle. Quick to prepare and bursting with flavor, it’s an ideal dish for vegetarian or vegan meal plans. Serve it hot for a satisfying, flavorful feast your heart will thank you for!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 cup Whole grain pasta
- 1 cup Brown lentils
- 1 cup Canned chickpeas, drained and rinsed
- 1 large Onion, thinly sliced
- 2 tablespoons Olive oil
- 4 count Garlic cloves, minced
- 2 tablespoons Tomato paste
- 1 can (15 oz) Crushed tomatoes
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Red pepper flakes
- 2 tablespoons Lemon juice
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 cup Fresh parsley, chopped
- 3 cups Water
Instructions
Rinse the brown rice and soak it in water for about 10 minutes. Drain and set aside.
In a medium saucepan, bring 2 cups of water to a boil. Add the brown rice, cover, reduce heat to low, and cook for about 30-35 minutes, or until rice is tender.
In another pot, place the lentils and cover with water. Bring to a boil, then reduce to a simmer and cook for about 25-30 minutes until just tender, but not mushy. Drain and set aside.
Cook whole grain pasta according to package instructions until al dente. Drain and set aside.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced onions and sauté until they turn golden brown, stirring occasionally, about 15 minutes. Remove onions from the skillet and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the minced garlic and sauté for 1-2 minutes until fragrant.
Stir in the tomato paste, crushed tomatoes, ground cumin, ground coriander, and red pepper flakes. Cook on low heat for about 10 minutes, stirring occasionally.
Add the cooked lentils, drained chickpeas, lemon juice, salt, and pepper to the tomato sauce and stir well. Simmer for another 5 minutes to combine flavors.
To serve, layer the cooked brown rice on a large serving platter. Top with the whole grain pasta, then the lentil-chickpea sauce. Garnish with caramelized onions and fresh chopped parsley.
Serve hot and enjoy your heart-healthy Koshari!
Nutrition Facts
Calories |
1422 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.2 g | 52% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2072 mg | 90% | |
| Total Carbohydrate | 226.8 g | 82% | |
| Dietary Fiber | 53.3 g | 190% | |
| Total Sugars | 40.2 g | ||
| Protein | 57.6 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 659 mg | 51% | |
| Iron | 28.6 mg | 159% | |
| Potassium | 4263 mg | 91% | |
*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.
