Heart-Healthy Koshari

Experience a wholesome twist on a classic Egyptian comfort food with this Heart-Healthy Koshari recipe! Packed with fiber-rich brown rice, whole grain pasta, and protein-packed lentils and chickpeas, this plant-based dish is a satisfying, nutritious choice for any meal. A zesty tomato sauce infused with garlic, cumin, and coriander ties everything together, while golden caramelized onions and a sprinkle of fresh parsley add layers of irresistible flavor and texture. Perfect for meal prep or a hearty vegan dinner, this one-pot wonder is low in saturated fat and full of heart-friendly ingredients. Try this healthy take on a traditional favorite today and savor the vibrant flavors guilt-free!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Rinse the brown rice and soak it in water for about 10 minutes. Drain and set aside.

Step 2

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.

Step 3

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.

Step 4

Cook whole grain pasta according to package instructions until al dente. Drain and set aside.

Step 5

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.

Step 6

In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the minced garlic and sauté for 1-2 minutes until fragrant.

Step 7

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.

Step 8

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.

Step 9

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.

Step 10

Serve hot and enjoy your heart-healthy Koshari!

Nutrition Facts

Serving size	2299.6 grams (2299.6g)

Amount per serving	% Daily Value*
Calories	1422

Total Fat 40.20g	52%
Saturated Fat 6.10g	31%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2072mg	90%
Total Carbohydrate 226.80g	82%
Dietary Fiber 53.30g	190%
Total Sugars 40.20g
Protein 57.60g	115%

Vitamin D 0IU	0%
Calcium 659mg	51%
Iron 29mg	159%
Potassium 4263mg	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.

Source of Calories

Fat: 24.1%

Protein: 15.4%

Carbs: 60.5%