Chickpea Marinara Over Couscous
Elevate your weeknight dinner game with this hearty and wholesome Chickpea Marinara Over Couscous. This 30-minute vegetarian recipe combines tender, fluffy couscous with a rich marinara sauce brimming with protein-packed chickpeas, aromatic garlic, and zesty herbs like basil and oregano. A dash of red pepper flakes adds optional heat, making this dish endlessly customizable to your taste. Perfect for meal prep or a quick family dinner, this comforting meal is a balance of bold flavors and nourishing ingredients. Finished with a sprinkle of fresh parsley for a burst of color and freshness, this dish is as visually appealing as it is delicious. Easy to make and packed with fiber, it's the ideal recipe for busy cooks seeking a healthy, satisfying, and Mediterranean-inspired dinner option.
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Recipe Information
Ingredients
- 1 cup couscous
- 1.25 cups water
- 1 tablespoon olive oil
- 1.5 cups chickpeas (cooked or canned, rinsed and drained)
- 15 ounces canned crushed tomatoes
- 2 cloves garlic cloves (minced)
- 1 medium yellow onion (diced)
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 0.25 teaspoon red pepper flakes (optional)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley (chopped, for garnish)
Instructions
Bring 1.25 cups of water to a boil in a medium saucepan. Add 1 teaspoon of olive oil and a pinch of salt. Stir in the couscous, remove from heat, cover, and let it sit for 5 minutes. Fluff with a fork and set aside.
In a large skillet, heat 1 tablespoon of olive oil over medium heat.
Add the diced onion and cook for 3-4 minutes, stirring occasionally, until softened.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the canned crushed tomatoes, chickpeas, dried basil, dried oregano, red pepper flakes (if using), salt, and black pepper. Stir to combine.
Reduce the heat to low and simmer the marinara sauce for 10-12 minutes, stirring occasionally, to allow the flavors to meld together.
Taste and adjust seasoning as needed.
To serve, spoon the couscous onto plates or into bowls. Top with the chickpea marinara sauce.
Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
1042 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.9 g | 31% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2521 mg | 110% | |
| Total Carbohydrate | 173.9 g | 63% | |
| Dietary Fiber | 38.6 g | 138% | |
| Total Sugars | 42.2 g | ||
| Protein | 43.2 g | 86% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 379 mg | 29% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 2827 mg | 60% | |
*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.
