Low Sodium Chickpeas in Tomato Sauce

Savor the comforting flavors of this Low Sodium Chickpeas in Tomato Sauce, a wholesome and heart-healthy recipe that’s bursting with Mediterranean-inspired goodness. Perfect for those watching their sodium intake, this dish combines tender chickpeas with a rich, herb-infused tomato sauce made from no-salt-added crushed tomatoes and tomato paste. Aromatic garlic, onion, and a blend of dried oregano, basil, and red pepper flakes elevate the flavors, while a dash of fresh lemon juice adds a bright, zesty finish. Ready in just 40 minutes, this simple yet satisfying vegan dish is ideal as a main course when paired with crusty bread or served over fluffy rice. Easy to prepare, nutrient-packed, and brimming with bold, natural flavors, this recipe is sure to become a weeknight favorite!

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 cups Canned chickpeas
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic cloves, minced
• 15 ounces Canned crushed tomatoes, no added salt
• 2 tablespoons Tomato paste, no added salt
• 1 teaspoon Oregano, dried
• 1 teaspoon Basil, dried
• 0.5 teaspoon Red pepper flakes
• 0.25 teaspoon Black pepper
• 1 leaf Bay leaf
• 2 tablespoons Lemon juice
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Rinse and drain the canned chickpeas thoroughly under cold water to remove excess sodium.

Step 2

Heat olive oil in a large saucepan over medium heat.

Step 3

Add the chopped onion and cook until translucent, about 5 minutes.

Step 4

Stir in the minced garlic and cook for another minute until fragrant.

Step 5

Add the crushed tomatoes, tomato paste, oregano, basil, red pepper flakes, black pepper, and bay leaf. Stir well to combine.

Step 6

Bring the mixture to a gentle boil, then reduce the heat to a simmer.

Step 7

Add the chickpeas to the saucepan and stir to coat them in the tomato sauce.

Step 8

Simmer uncovered for 20 minutes, stirring occasionally, allowing the flavors to meld and the sauce to thicken.

Step 9

Remove the bay leaf from the sauce.

Step 10

Stir in the lemon juice and chopped parsley just before serving.

Step 11

Serve the chickpeas hot as a main dish with a side of crusty bread or over cooked rice for a complete meal.

Nutrition Facts

Serving size	(1123.4g)

Amount per serving	% Daily Value*
Calories	883.9

Total Fat 36.4g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1491.8mg	0%
Total Carbohydrate 119.3g	0%
Dietary Fiber 30.1g	0%
Total Sugars 37.8g
Protein 29.3g	0%

Vitamin D 0IU	0%
Calcium 329.3mg	0%
Iron 9.4mg	0%
Potassium 2431.2mg	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: 35.5%

Protein: 12.7%

Carbs: 51.8%