Heart-Healthy Chickpeas in Tomato Sauce
Discover the vibrant flavors and health benefits of this "Heart-Healthy Chickpeas in Tomato Sauce" recipe—a nutrient-packed dish that's as delicious as it is easy to prepare. Perfect for busy weeknights, this gluten-free and vegan recipe combines tender chickpeas with a rich, aromatic tomato sauce infused with garlic, onion, and a medley of Mediterranean herbs like oregano and basil. A splash of fresh lemon juice and parsley elevates the dish with a zesty finish. Ready in just 40 minutes, this satisfying meal is low in sodium and high in plant-based protein, making it ideal for heart-conscious eaters. Serve alongside whole-grain bread or over a bed of quinoa for a wholesome, belly-filling dinner that’s bursting with flavor.
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Recipe Information
Ingredients
- 15 ounce can canned chickpeas
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 14 ounce can canned crushed tomatoes
- 0.5 cup low-sodium vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon ground cumin
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water to reduce sodium content.
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
Add the minced garlic and continue to cook, stirring frequently, for 1 minute until fragrant.
Pour in the crushed tomatoes and vegetable broth, stirring to combine.
Add the oregano, basil, cumin, black pepper, and salt. Stir well to distribute the spices evenly.
Bring the mixture to a gentle simmer and then reduce the heat to low.
Add the rinsed chickpeas to the skillet, stirring them into the sauce.
Cover and let the sauce simmer for 20 minutes, stirring occasionally, to allow the flavors to meld.
Once the sauce has thickened and flavors are well combined, remove the skillet from heat.
Stir in the fresh parsley and lemon juice, which enhances flavor and add a touch of brightness to the dish.
Serve warm with a side of whole-grain bread or over a bed of brown rice or quinoa for a complete heart-healthy meal.
Nutrition Facts
Calories |
807 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.6 g | 46% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2410 mg | 105% | |
| Total Carbohydrate | 104.1 g | 38% | |
| Dietary Fiber | 25.7 g | 92% | |
| Total Sugars | 33.2 g | ||
| Protein | 25.2 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 338 mg | 26% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 2470 mg | 53% | |
*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.
