Chickpeas in Tomato Sauce

Warm, hearty, and brimming with Mediterranean-inspired flavors, Chickpeas in Tomato Sauce is the ultimate comfort dish that’s as nourishing as it is delicious. Tender chickpeas are simmered in a rich, aromatic tomato sauce infused with earthy spices like cumin and paprika and elevated by a hint of oregano and a splash of olive oil. This one-pot wonder is easy to prepare and perfect for weeknight dinners, with a cook time of just 45 minutes. Serve it steaming hot with a garnish of fresh parsley and pair it with crusty bread or fluffy rice to soak up the robust, saucy goodness. Packed with plant-based protein and simple pantry staples, this recipe is a surefire winner for anyone craving a healthy, flavor-packed meal.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups chickpeas
• 2 tablespoons olive oil
• 1 large onion
• 3 garlic cloves
• 28 ounces canned tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 large bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 cup water or vegetable broth
• 2 tablespoons fresh parsley

Directions

Step 1

Start by soaking the chickpeas overnight if using dried ones. If using canned chickpeas, skip this step.

Step 2

Drain and rinse the chickpeas if they were soaked or canned.

Step 3

Heat olive oil in a large pot over medium heat.

Step 4

Finely chop the onion and mince the garlic.

Step 5

Add the chopped onion to the pot and sauté for about 5 minutes or until it becomes translucent.

Step 6

Stir in the minced garlic and cook for another minute until fragrant, careful not to burn it.

Step 7

Add the canned tomatoes along with their juices and break them up with a spoon.

Step 8

Mix in the tomato paste, cumin, paprika, and oregano.

Step 9

Place the bay leaf in the pot and season with salt and black pepper.

Step 10

Pour in the water or vegetable broth and stir well to combine.

Step 11

Bring the mixture to a boil, then reduce the heat to low.

Step 12

Add the chickpeas and simmer uncovered for about 30 minutes, stirring occasionally to prevent sticking.

Step 13

Remove the bay leaf and adjust seasoning if necessary.

Step 14

Chop the fresh parsley and sprinkle it over the dish before serving.

Step 15

Serve hot, with a side of crusty bread or over rice for a complete meal.

Nutrition Facts

Serving size	(1761.8g)

Amount per serving	% Daily Value*
Calories	1479.4

Total Fat 65.4g	0%
Saturated Fat 11.2g	0%
Polyunsaturated Fat 9.5g
Cholesterol 15.9mg	0%
Sodium 4399.5mg	0%
Total Carbohydrate 182.6g	0%
Dietary Fiber 54.6g	0%
Total Sugars 59.0g
Protein 51.6g	0%

Vitamin D 0IU	0%
Calcium 580.9mg	0%
Iron 22.0mg	0%
Potassium 3792.5mg	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: 38.6%

Protein: 13.5%

Carbs: 47.9%