Chickpea Marinara Over Couscous

Elevate your weeknight dinner game with this hearty and wholesome Chickpea Marinara Over Couscous. This 30-minute vegetarian recipe combines tender, fluffy couscous with a rich marinara sauce brimming with protein-packed chickpeas, aromatic garlic, and zesty herbs like basil and oregano. A dash of red pepper flakes adds optional heat, making this dish endlessly customizable to your taste. Perfect for meal prep or a quick family dinner, this comforting meal is a balance of bold flavors and nourishing ingredients. Finished with a sprinkle of fresh parsley for a burst of color and freshness, this dish is as visually appealing as it is delicious. Easy to make and packed with fiber, it's the ideal recipe for busy cooks seeking a healthy, satisfying, and Mediterranean-inspired dinner option.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup couscous
• 1.25 cups water
• 1 tablespoon olive oil
• 1.5 cups chickpeas (cooked or canned, rinsed and drained)
• 15 ounces canned crushed tomatoes
• 2 cloves garlic cloves (minced)
• 1 medium yellow onion (diced)
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 0.25 teaspoon red pepper flakes (optional)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley (chopped, for garnish)

Directions

Step 1

Bring 1.25 cups of water to a boil in a medium saucepan. Add 1 teaspoon of olive oil and a pinch of salt. Stir in the couscous, remove from heat, cover, and let it sit for 5 minutes. Fluff with a fork and set aside.

Step 2

In a large skillet, heat 1 tablespoon of olive oil over medium heat.

Step 3

Add the diced onion and cook for 3-4 minutes, stirring occasionally, until softened.

Step 4

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 5

Add the canned crushed tomatoes, chickpeas, dried basil, dried oregano, red pepper flakes (if using), salt, and black pepper. Stir to combine.

Step 6

Reduce the heat to low and simmer the marinara sauce for 10-12 minutes, stirring occasionally, to allow the flavors to meld together.

Step 7

Taste and adjust seasoning as needed.

Step 8

To serve, spoon the couscous onto plates or into bowls. Top with the chickpea marinara sauce.

Step 9

Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(1441.1g)

Amount per serving	% Daily Value*
Calories	1042.5

Total Fat 23.9g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 2520.6mg	0%
Total Carbohydrate 173.9g	0%
Dietary Fiber 38.6g	0%
Total Sugars 42.2g
Protein 43.2g	0%

Vitamin D 0IU	0%
Calcium 379.3mg	0%
Iron 15.1mg	0%
Potassium 2826.7mg	0%

*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.

Source of Calories

Fat: 19.9%

Protein: 15.9%

Carbs: 64.2%