Low Fat Chickpeas in Tomato Sauce
Delight in the simplicity and rich flavors of Low Fat Chickpeas in Tomato Sauce, a wholesome recipe that turns pantry staples into a comforting, nutrient-packed dish. Featuring protein-rich chickpeas simmered in a savory blend of crushed tomatoes, aromatic garlic, and a touch of warming spices like paprika and cumin, this low-fat option is as easy as it is delicious. Fresh parsley and a splash of lemon juice brighten the dish, balancing its robust flavors. Ready in just 35 minutes, this recipe is perfect for meal prep or quick weeknight dinners. Serve it as a hearty main course or a flavorful side dish, and enjoy a healthy, plant-based meal that's both satisfying and bursting with Mediterranean-inspired goodness. Keywords: low-fat chickpea recipe, chickpeas in tomato sauce, healthy vegan meals, quick dinner ideas.
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Recipe Information
Ingredients
- 2 cups (drained and rinsed) canned chickpeas
- 1 teaspoon olive oil
- 1 medium, finely chopped onion
- 3 cloves, minced garlic
- 1 can (15 ounces) crushed tomatoes
- 1 cup vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the crushed tomatoes and vegetable broth to the skillet, stirring to combine.
Season the mixture with ground cumin, paprika, salt, and black pepper. Stir everything together.
Bring the sauce to a gentle simmer, then reduce the heat to low and let it cook uncovered for 10 minutes, allowing the flavors to meld.
Add the drained chickpeas to the tomato sauce, stirring to coat them well.
Continue to cook the chickpeas in the sauce for another 10 minutes, until they are heated through and the sauce has thickened slightly.
Remove the skillet from heat and stir in the lemon juice for a hint of brightness.
Garnish with freshly chopped parsley before serving.
Serve warm as a main dish or a side dish. Enjoy your healthy, low-fat meal!
Nutrition Facts
Calories |
825 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.2 g | 32% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3191 mg | 139% | |
| Total Carbohydrate | 125.8 g | 46% | |
| Dietary Fiber | 29.9 g | 107% | |
| Total Sugars | 35.8 g | ||
| Protein | 31.4 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 354 mg | 27% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 2571 mg | 55% | |
*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.
