Low Sodium Koshary

Discover the vibrant flavors of Egypt with this Low Sodium Koshary, a wholesome twist on the traditional street food favorite. This hearty, plant-based dish brings together layers of brown lentils, nutty brown rice, tender elbow pasta, and protein-packed no-salt-added chickpeas, topped with a rich, spiced tomato sauce infused with garlic, cumin, and coriander. Crispy golden onions and fresh parsley add a delightful crunch and burst of freshness to every bite. Perfect for those looking to reduce sodium without sacrificing flavor, this dish is a balanced, satisfying meal that's as nutritious as it is delicious. Ready in just over an hour, Low Sodium Koshary is ideal for meal prepping or serving as a comforting, family-friendly weeknight dinner.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Cook the brown rice according to package instructions in a separate pot. Fluff with a fork once done and keep warm.

Step 3

Cook the elbow pasta according to package instructions until al dente. Drain and set aside.

Step 4

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.

Step 5

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.

Step 6

Add the minced garlic to the remaining onions in the skillet and sauté for 1 minute or until fragrant.

Step 7

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.

Step 8

In a large serving bowl, layer the cooked rice, lentils, chickpeas, and pasta. Pour the tomato sauce over the top.

Step 9

Garnish with reserved fried onion slices and fresh parsley. Serve immediately and enjoy!

Nutrition Facts

Serving size	(1532.0g)

Amount per serving	% Daily Value*
Calories	2062.7

Total Fat 53.6g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 102.8mg	0%
Total Carbohydrate 334.8g	0%
Dietary Fiber 47.0g	0%
Total Sugars 35.4g
Protein 72.9g	0%

Vitamin D 0IU	0%
Calcium 361.3mg	0%
Iron 19.4mg	0%
Potassium 3284.1mg	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: 22.8%

Protein: 13.8%

Carbs: 63.4%