Low Sodium Chickpeas in Tomato Sauce
Elevate your weeknight dinners with this wholesome and flavorful recipe for Low Sodium Chickpeas in Tomato Sauce, a heart-healthy twist on a Mediterranean classic. Packed with tender chickpeas, a vibrantly seasoned tomato sauce crafted with no-added-salt crushed tomatoes and tomato paste, this dish is brimming with fresh ingredients and warm spices like oregano, basil, and a hint of red pepper flakes. The addition of garlic, onion, and a splash of bright lemon juice creates a perfectly balanced flavor profile, while fresh parsley adds a burst of color and freshness. Ready in just 40 minutes, this easy, gluten-free recipe is perfect for those watching their sodium intake without compromising on taste. Serve it warm as a satisfying vegetarian main dish with crusty bread or over fluffy rice for a nourishing and comforting meal the whole family will love.
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Recipe Information
Ingredients
- 2 cups Canned chickpeas
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 15 ounces Canned crushed tomatoes, no added salt
- 2 tablespoons Tomato paste, no added salt
- 1 teaspoon Oregano, dried
- 1 teaspoon Basil, dried
- 0.5 teaspoon Red pepper flakes
- 0.25 teaspoon Black pepper
- 1 leaf Bay leaf
- 2 tablespoons Lemon juice
- 2 tablespoons Fresh parsley, chopped
Instructions
Rinse and drain the canned chickpeas thoroughly under cold water to remove excess sodium.
Heat olive oil in a large saucepan over medium heat.
Add the chopped onion and cook until translucent, about 5 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the crushed tomatoes, tomato paste, oregano, basil, red pepper flakes, black pepper, and bay leaf. Stir well to combine.
Bring the mixture to a gentle boil, then reduce the heat to a simmer.
Add the chickpeas to the saucepan and stir to coat them in the tomato sauce.
Simmer uncovered for 20 minutes, stirring occasionally, allowing the flavors to meld and the sauce to thicken.
Remove the bay leaf from the sauce.
Stir in the lemon juice and chopped parsley just before serving.
Serve the chickpeas hot as a main dish with a side of crusty bread or over cooked rice for a complete meal.
Nutrition Facts
Calories |
884 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.4 g | 47% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1492 mg | 65% | |
| Total Carbohydrate | 119.3 g | 43% | |
| Dietary Fiber | 30.1 g | 108% | |
| Total Sugars | 37.8 g | ||
| Protein | 29.3 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 329 mg | 25% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2431 mg | 52% | |
*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.
