Chickpeas in Tomato Sauce
Savor the comforting flavors of homemade *Chickpeas in Tomato Sauce*, a vibrant, vegan-friendly dish that combines tender chickpeas with a rich, aromatic sauce infused with spices like cumin, paprika, and oregano. This recipe showcases a medley of wholesome ingredients, including canned tomatoes, fresh parsley, and a hint of garlic, all simmered to perfection in olive oil. Ideal for busy weeknights or cozy weekends, this one-pot wonder is both simple to prepare and deeply satisfying. Serve it hot with crusty bread or over fluffy rice for a hearty meal that's packed with plant-based protein and bold Mediterranean flavors. Perfect for meal prep or quick family dinners, this dish is a versatile addition to your healthy recipe repertoire.
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Recipe Information
Ingredients
- 2 cups chickpeas
- 2 tablespoons olive oil
- 1 large onion
- 3 garlic cloves
- 28 ounces canned tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1 large bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup water or vegetable broth
- 2 tablespoons fresh parsley
Instructions
Start by soaking the chickpeas overnight if using dried ones. If using canned chickpeas, skip this step.
Drain and rinse the chickpeas if they were soaked or canned.
Heat olive oil in a large pot over medium heat.
Finely chop the onion and mince the garlic.
Add the chopped onion to the pot and sauté for about 5 minutes or until it becomes translucent.
Stir in the minced garlic and cook for another minute until fragrant, careful not to burn it.
Add the canned tomatoes along with their juices and break them up with a spoon.
Mix in the tomato paste, cumin, paprika, and oregano.
Place the bay leaf in the pot and season with salt and black pepper.
Pour in the water or vegetable broth and stir well to combine.
Bring the mixture to a boil, then reduce the heat to low.
Add the chickpeas and simmer uncovered for about 30 minutes, stirring occasionally to prevent sticking.
Remove the bay leaf and adjust seasoning if necessary.
Chop the fresh parsley and sprinkle it over the dish before serving.
Serve hot, with a side of crusty bread or over rice for a complete meal.
Nutrition Facts
Calories |
339 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 760 mg | 33% | |
| Total Carbohydrate | 40.9 g | 15% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 13.6 g | ||
| Protein | 11.5 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 145 mg | 11% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 855 mg | 18% | |
*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.
