Low Sodium Koshari
Discover the heartwarming flavors of Egypt with our Low Sodium Koshari recipe—a healthy spin on the classic street food dish! This vegan-friendly meal combines layers of hearty brown lentils, fluffy basmati rice, tender chickpeas, and macaroni, all smothered in a rich tomato sauce infused with garlic, cumin, coriander, and a touch of chili flakes. Crispy golden onions crown this vibrant medley, adding irresistible crunch to each bite. Made with no added salt and packed with wholesome ingredients, this recipe prioritizes flavor without compromising health. Perfect for meal prep or sharing with family, Low Sodium Koshari is a nutritious and satisfying way to explore global cuisine. With a prep time of just 20 minutes, you'll love how this simple yet bold dish comes together effortlessly!
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Recipe Information
Ingredients
- 200 grams Brown lentils
- 200 grams Basmati rice
- 400 grams Chickpeas, canned (no salt added)
- 150 grams Macaroni pasta
- 3 tablespoons Cooking oil
- 1 unit Onion, medium, thinly sliced
- 3 unit Garlic cloves, minced
- 3 tablespoons Tomato paste
- 500 ml Tomato puree
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili flakes
- 1 teaspoon Black pepper
- 1 tablespoon White vinegar
- 2 tablespoons Fresh parsley, chopped (optional for garnish)
Instructions
Rinse the lentils under cold water and place them in a pot. Cover with water, bring to a boil, reduce to a simmer, and cook for about 20 minutes until tender. Drain and set aside.
In another pot, combine the basmati rice with 400 ml of water. Bring to a boil, then reduce heat to low, cover, and cook for 12 minutes. Remove from heat and let sit with the lid on for an additional 5 minutes, then fluff with a fork.
Cook the macaroni pasta according to the package directions, omitting any salt. Drain and set aside.
Rinse and drain the canned chickpeas. Set aside.
Heat 2 tablespoons of cooking oil in a large pan over medium heat. Add the sliced onion and cook until golden and crispy, about 10 minutes. Remove from pan and drain on paper towels.
In the same pan, add the remaining 1 tablespoon of cooking oil and the minced garlic. Sauté for 1 minute before adding the tomato paste, cooking for another minute to deepen its flavor.
Stir in the tomato puree, cumin, coriander, red chili flakes, and black pepper. Simmer the sauce for 15 minutes over low heat. Stir occasionally, and adjust the heat as necessary to prevent burning.
Add the white vinegar to the sauce, mix well, and remove from heat.
To serve, layer the rice, pasta, lentils, and chickpeas on a plate or in a bowl. Generously spoon the tomato sauce over the top.
Garnish with crispy onions and fresh parsley if desired. Enjoy!
Nutrition Facts
Calories |
2382 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.6 g | 75% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 212 mg | 9% | |
| Total Carbohydrate | 387.2 g | 141% | |
| Dietary Fiber | 68.2 g | 244% | |
| Total Sugars | 66.1 g | ||
| Protein | 95.1 g | 190% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 452 mg | 35% | |
| Iron | 33.3 mg | 185% | |
| Potassium | 5499 mg | 117% | |
*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.
