Heart-Healthy Chickpeas in Tomato Sauce

Elevate your weeknight meals with this delicious and nutrient-packed recipe for Heart-Healthy Chickpeas in Tomato Sauce! Featuring tender chickpeas simmered in a fragrant tomato sauce infused with garlic, onions, and a medley of spices like oregano, basil, and cumin, this dish is a wholesome vegetarian delight. The addition of fresh parsley and a splash of zesty lemon juice brightens the flavors, while low-sodium vegetable broth keeps it heart-health friendly. Ready in just 40 minutes, this easy and versatile recipe is perfect served over quinoa, brown rice, or alongside crusty whole-grain bread. Rich in plant-based protein and antioxidants, it’s a comforting one-pan meal that makes healthy eating effortless and delicious. Perfect for those seeking quick, flavorful, and cardiologist-approved eats!

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 15 ounce can canned chickpeas
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 14 ounce can canned crushed tomatoes
• 0.5 cup low-sodium vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon ground cumin
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons lemon juice

Directions

Step 1

Drain and rinse the canned chickpeas thoroughly under cold water to reduce sodium content.

Step 2

Heat the olive oil in a large skillet over medium heat.

Step 3

Add the chopped onion and sauté until it becomes translucent, about 5 minutes.

Step 4

Add the minced garlic and continue to cook, stirring frequently, for 1 minute until fragrant.

Step 5

Pour in the crushed tomatoes and vegetable broth, stirring to combine.

Step 6

Add the oregano, basil, cumin, black pepper, and salt. Stir well to distribute the spices evenly.

Step 7

Bring the mixture to a gentle simmer and then reduce the heat to low.

Step 8

Add the rinsed chickpeas to the skillet, stirring them into the sauce.

Step 9

Cover and let the sauce simmer for 20 minutes, stirring occasionally, to allow the flavors to meld.

Step 10

Once the sauce has thickened and flavors are well combined, remove the skillet from heat.

Step 11

Stir in the fresh parsley and lemon juice, which enhances flavor and add a touch of brightness to the dish.

Step 12

Serve warm with a side of whole-grain bread or over a bed of brown rice or quinoa for a complete heart-healthy meal.

Nutrition Facts

Serving size	(1131.2g)

Amount per serving	% Daily Value*
Calories	806.8

Total Fat 35.6g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2410.0mg	0%
Total Carbohydrate 104.1g	0%
Dietary Fiber 25.7g	0%
Total Sugars 33.2g
Protein 25.2g	0%

Vitamin D 0IU	0%
Calcium 338.2mg	0%
Iron 10.1mg	0%
Potassium 2470.3mg	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: 38.3%

Protein: 12.0%

Carbs: 49.7%