Low Sodium Koshary
Discover the hearty, wholesome magic of **Low Sodium Koshary**, a flavorful twist on Egypt's beloved street food. This nourishing recipe combines layers of tender brown lentils, fluffy brown rice, al dente elbow pasta, and nutty chickpeas for a protein-packed base. It's topped with a robust tomato sauce infused with garlic, cumin, and coriander for a fragrant, spiced kick—all while being mindful of sodium levels. Crunchy fried onions and fresh parsley complete this savory masterpiece, offering a satisfying balance of textures and flavors in every bite. Perfect for a comforting plant-based dinner or meal prep, this easy-to-follow recipe is sure to become a family favorite. Packed with wholesome ingredients and bold flavors, this dish proves that healthy eating doesn't have to compromise taste! Keywords: low sodium, koshary, Egyptian, plant-based, lentils, healthy dinner recipe.
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Recipe Information
Ingredients
- 1 cup brown lentils
- 1 cup brown rice
- 1 cup elbow pasta
- 1 cup canned no-salt-added chickpeas
- 3 tablespoons extra virgin olive oil
- 1 sliced large onion
- 3 minced garlic cloves
- 15 oz canned no-salt-added crushed tomatoes
- 2 tablespoons red wine vinegar
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon black pepper
- 0.25 teaspoon crushed red pepper flakes
- 0.25 cup fresh parsley
Instructions
Rinse the brown lentils under cold water. In a medium saucepan, combine lentils with 3 cups of water. Bring to a boil, reduce heat, cover, and simmer for 20-25 minutes or until tender. Drain and set aside.
Cook the brown rice according to package instructions in a separate pot. Fluff with a fork once done and keep warm.
Cook the elbow pasta according to package instructions until al dente. Drain and set aside.
Rinse and drain the canned chickpeas. Heat 1 tablespoon of olive oil in a large skillet over medium heat and add the chickpeas. Stir occasionally for about 5-7 minutes until they're lightly browned. Remove from heat and set aside.
In the same skillet, add another tablespoon of olive oil. Add the sliced onion and cook over medium-high heat for about 7-10 minutes or until they are golden brown. Remove half of the onions for topping later and set aside.
Add the minced garlic to the remaining onions in the skillet and sauté for 1 minute or until fragrant.
Add crushed tomatoes, red wine vinegar, ground cumin, ground coriander, black pepper, and crushed red pepper flakes. Stir to combine, bring to a boil, then reduce heat and let it simmer for about 15 minutes. Adjust spiciness if necessary.
In a large serving bowl, layer the cooked rice, lentils, chickpeas, and pasta. Pour the tomato sauce over the top.
Garnish with reserved fried onion slices and fresh parsley. Serve immediately and enjoy!
Nutrition Facts
Calories |
2063 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.6 g | 69% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 103 mg | 4% | |
| Total Carbohydrate | 334.8 g | 122% | |
| Dietary Fiber | 47.0 g | 168% | |
| Total Sugars | 35.4 g | ||
| Protein | 72.9 g | 146% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 361 mg | 28% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 3284 mg | 70% | |
*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.
