Sugar-Free Chickpeas in Tomato Sauce
Discover the wholesome delight of Sugar-Free Chickpeas in Tomato Sauce, a hearty and nutrient-packed dish perfect for health-conscious eaters. This easy-to-make recipe combines tender chickpeas with a robust tomato-based sauce infused with aromatic garlic, onions, and a medley of vibrant spices like oregano, cumin, and paprika. Fresh red bell pepper adds a touch of natural sweetness, while a bay leaf enhances the rich, savory flavors during simmering. Ready in just 40 minutes, this sugar-free, plant-based dish is ideal for a satisfying weeknight dinner and pairs beautifully with rice, crusty bread, or a crisp green salad. With its simple ingredients and bold Mediterranean-inspired flavors, this recipe is a must-try for anyone seeking a wholesome, healthy meal.
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Recipe Information
Ingredients
- 15 oz Canned chickpeas
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 Garlic cloves, minced
- 1 medium Red bell pepper, diced
- 1 cup Tomato puree
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Dried oregano
- 0.5 teaspoon Cumin powder
- 0.5 teaspoon Paprika
- 1 Bay leaf
- 2 tablespoons Fresh parsley, chopped
- 0.5 cup Water
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water, then set aside.
Heat olive oil in a large skillet over medium heat.
Add the chopped onion and sauté for about 5 minutes until it becomes soft and translucent.
Stir in the minced garlic and diced red bell pepper, cook for an additional 2-3 minutes until the pepper starts to soften.
Add the tomato puree to the skillet, and stir in salt, black pepper, dried oregano, cumin powder, and paprika.
Add the bay leaf and pour in the water. Stir the mixture well to combine.
Bring the mixture to a gentle simmer and add the chickpeas.
Lower the heat, cover the skillet, and let everything simmer for about 20 minutes, allowing the flavors to meld and the sauce to thicken slightly.
Remove the bay leaf before serving.
Garnish with freshly chopped parsley before serving with your choice of accompaniment like rice, bread, or salad.
Nutrition Facts
Calories |
830 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.8 g | 46% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3683 mg | 160% | |
| Total Carbohydrate | 108.2 g | 39% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 33.4 g | ||
| Protein | 26.3 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 278 mg | 21% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 2398 mg | 51% | |
*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.
