Low Sodium Koshari

Discover the vibrant flavors of Egypt with this Low Sodium Koshari, a heart-healthy take on the beloved street food classic. This dish harmoniously layers hearty brown lentils, fluffy basmati rice, tender macaroni, and protein-packed no-salt-added chickpeas, all topped with a rich spiced tomato sauce. By skipping the added salt and relying on aromatic spices like cumin, coriander, and chili flakes, this recipe offers bold, satisfying flavor without compromising on nutrition. Crispy golden onions crown the dish, adding irresistible texture, while a splash of vinegar balances the robust tomato base. Perfect for a wholesome, plant-based meal, this easy-to-make dish is a comforting, crowd-pleasing favorite that keeps both flavor and health in mind.

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

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.

Step 3

Cook the macaroni pasta according to the package directions, omitting any salt. Drain and set aside.

Step 4

Rinse and drain the canned chickpeas. Set aside.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

Add the white vinegar to the sauce, mix well, and remove from heat.

Step 9

To serve, layer the rice, pasta, lentils, and chickpeas on a plate or in a bowl. Generously spoon the tomato sauce over the top.

Step 10

Garnish with crispy onions and fresh parsley if desired. Enjoy!

Nutrition Facts

Serving size	(1717.7g)

Amount per serving	% Daily Value*
Calories	2382.3

Total Fat 58.6g	0%
Saturated Fat 8.5g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 212.2mg	0%
Total Carbohydrate 387.2g	0%
Dietary Fiber 68.2g	0%
Total Sugars 66.1g
Protein 95.1g	0%

Vitamin D 0IU	0%
Calcium 452.2mg	0%
Iron 33.3mg	0%
Potassium 5499.2mg	0%

*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: 21.5%

Protein: 15.5%

Carbs: 63.0%