Heart-Healthy Koshary

Rediscover the comforting flavors of Egypt with a nutritious twist in this Heart-Healthy Koshary recipe! This wholesome take on the classic street food swaps traditional white rice with a trio of fiber-packed quinoa, brown rice, and lentils, while whole wheat pasta and protein-rich chickpeas add layers of texture and nutrition. A boldly spiced tomato sauce, simmered with cumin, coriander, and paprika, ties it all together, while caramelized onions and fresh parsley provide the perfect finishing touch. This satisfying, plant-based dish is low in saturated fat and rich in heart-healthy ingredients, making it a flavorful and guilt-free option for your next meatless meal. Ideal for meal prep or family dinners, this recipe brings heritage and health to your table in just over an hour!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

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)

Directions

Step 1

Rinse the quinoa, brown rice, and lentils under cold water. Cook them separately according to package directions. Set aside once cooked.

Step 2

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.

Step 3

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.

Step 4

To the skillet with remaining onions, add minced garlic and sauté for 1 minute until fragrant.

Step 5

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.

Step 6

Add cider vinegar and lemon juice to the sauce, stir to combine, and let it simmer for an additional 5 minutes.

Step 7

In a large serving bowl, combine cooked quinoa, brown rice, lentils, pasta, and chickpeas. Mix well.

Step 8

Gently pour the tomato sauce over the grain mixture and toss until everything is coated.

Step 9

Garnish with the reserved caramelized onions and chopped fresh parsley.

Step 10

Serve warm. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	1677.7 grams (1677.7g)

Amount per serving	% Daily Value*
Calories	2039

Total Fat 62.60g	80%
Saturated Fat 7.50g	38%
Polyunsaturated Fat 7.80g
Cholesterol 0mg	0%
Sodium 5187mg	226%
Total Carbohydrate 305.80g	111%
Dietary Fiber 48.50g	173%
Total Sugars 38.80g
Protein 76.90g	154%

Vitamin D 0IU	0%
Calcium 507mg	39%
Iron 26mg	144%
Potassium 3706mg	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.

Source of Calories

Fat: 26.9%

Protein: 14.7%

Carbs: 58.4%