Heart-Healthy Koshary
Elevate your plant-based meals with this Heart-Healthy Koshary, a wholesome twist on Egypt's beloved comfort food. This nutrient-packed recipe swaps traditional white starches for fiber-rich quinoa, brown rice, whole wheat pasta, and lentils, creating a hearty base that's both satisfying and great for your heart. Topped with a zesty tomato garlic sauce infused with fragrant spices like cumin, coriander, and paprika, and garnished with caramelized onions and fresh parsley, this dish bursts with authentic flavors and vibrant colors. Perfect for a balanced weeknight dinner or meal prep, this vegan-friendly koshary is loaded with plant-based protein and heart-smart ingredients. Ready in just over an hour, it's a comforting yet nutritious one-bowl meal the whole family will love. Keywords: heart-healthy koshary, vegan Egyptian recipe, high-fiber plant-based meal, Mediterranean comfort food.
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Recipe Information
Ingredients
- 1 cup Quinoa
- 1 cup Brown rice
- 1 cup Lentils
- 1 cup Whole wheat pasta
- 1 cup Chickpeas (canned, drained and rinsed)
- 2 tablespoons Olive oil
- 1 Onion (large, thinly sliced)
- 3 Garlic cloves (minced)
- 14 ounces Canned tomatoes (diced)
- 2 tablespoons Tomato paste
- 1 teaspoon Cumin
- 1 teaspoon Coriander
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Cider vinegar
- 2 tablespoons Lemon juice
- 0.25 cup Fresh parsley (chopped)
Instructions
Rinse the quinoa, brown rice, and lentils under cold water. Cook them separately according to package directions. Set aside once cooked.
Bring a pot of water to a boil, add a pinch of salt, and cook the whole wheat pasta until al dente. Drain and set aside.
In a large skillet over medium heat, add 1 tablespoon of olive oil. Add the sliced onion and sauté until caramelized, about 10-15 minutes. Remove half the onions and set aside for garnish.
To the skillet with remaining onions, add minced garlic and sauté for 1 minute until fragrant.
Stir in diced tomatoes, tomato paste, cumin, coriander, paprika, salt, and black pepper. Bring the sauce to a simmer and let it cook for 10 minutes, stirring occasionally.
Add cider vinegar and lemon juice to the sauce, stir to combine, and let it simmer for an additional 5 minutes.
In a large serving bowl, combine cooked quinoa, brown rice, lentils, pasta, and chickpeas. Mix well.
Gently pour the tomato sauce over the grain mixture and toss until everything is coated.
Garnish with the reserved caramelized onions and chopped fresh parsley.
Serve warm. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
2039 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.6 g | 80% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 7.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5187 mg | 226% | |
| Total Carbohydrate | 305.8 g | 111% | |
| Dietary Fiber | 48.5 g | 173% | |
| Total Sugars | 38.8 g | ||
| Protein | 76.9 g | 154% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 507 mg | 39% | |
| Iron | 25.9 mg | 144% | |
| Potassium | 3706 mg | 79% | |
*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.
