Low Fat Chickpeas in Tomato Sauce

Savor the comforting flavors of this Low Fat Chickpeas in Tomato Sauce, a healthy and satisfying dish that's perfect for busy weeknights or a wholesome plant-based meal. Packed with protein-rich chickpeas, this recipe features a vibrant tomato sauce infused with the warm earthiness of cumin and paprika, balanced by the brightness of fresh lemon juice and parsley. With just a teaspoon of olive oil, it's wonderfully light yet full of rich, hearty flavors. Ready in just 35 minutes, this one-pan dish is both easy to prepare and packed with nutrients. Serve it as a flavorful vegan main course with crusty bread or a nourishing side dish alongside your favorite proteins for a meal that delights every palate. Keywords: low-fat chickpeas, tomato sauce recipe, healthy vegan dinner, plant-based protein, quick and easy meals.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups (drained and rinsed) canned chickpeas
• 1 teaspoon olive oil
• 1 medium, finely chopped onion
• 3 cloves, minced garlic
• 1 can (15 ounces) crushed tomatoes
• 1 cup vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons, chopped fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

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

Step 2

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

Step 3

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

Step 4

Add the crushed tomatoes and vegetable broth to the skillet, stirring to combine.

Step 5

Season the mixture with ground cumin, paprika, salt, and black pepper. Stir everything together.

Step 6

Bring the sauce to a gentle simmer, then reduce the heat to low and let it cook uncovered for 10 minutes, allowing the flavors to meld.

Step 7

Add the drained chickpeas to the tomato sauce, stirring to coat them well.

Step 8

Continue to cook the chickpeas in the sauce for another 10 minutes, until they are heated through and the sauce has thickened slightly.

Step 9

Remove the skillet from heat and stir in the lemon juice for a hint of brightness.

Step 10

Garnish with freshly chopped parsley before serving.

Step 11

Serve warm as a main dish or a side dish. Enjoy your healthy, low-fat meal!

Nutrition Facts

Serving size	(1342.8g)

Amount per serving	% Daily Value*
Calories	825.2

Total Fat 25.2g	0%
Saturated Fat 3.7g	0%
Polyunsaturated Fat 2.1g
Cholesterol 0mg	0%
Sodium 3191.4mg	0%
Total Carbohydrate 125.8g	0%
Dietary Fiber 29.9g	0%
Total Sugars 35.8g
Protein 31.4g	0%

Vitamin D 0IU	0%
Calcium 353.8mg	0%
Iron 11.7mg	0%
Potassium 2571.2mg	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: 26.5%

Protein: 14.7%

Carbs: 58.8%