Main courseVegetarian€
Rich Tomato Sauce with Chickpeas, Fresh Basil and Aromatic Garlic
A nourishing and juicy tomato sauce with chickpeas, ideal for a quick plant-based lunch. This Mediterranean dish combines a wealth of antioxidants and plant proteins in one pot.
Prep time
13 min
Cook time
20 min
Total time
33 min
Servings
4
Recipe
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
500 gTomato, puree, canned
500 mlOnions, yellow, raw
1 mediumGarlic, raw
3 cloveOil, olive, extra virgin
2 tbspSpices, oregano, dried
1 tspSpices, caraway seed
0.5 tspSpices, pepper, red or cayenne
0.5 tspSugars, granulated
1 pinchSalt, table, iodized
Basil, fresh
5 gCheese, parmesan, grated
30 gPer servingTotal
Calories:339.2 kcal1356.6 kcal
Protein:13.6 g54.4 g
Carbohydrates:41.3 g165 g
Fiber:11.4 g45.6 g
Water:226.3 ml905.2 ml
Fat:13.6 g54.4 g
Micronutrients
Sugar:7.2 g28.9 g
Saturated fat:2.4 g9.4 g
Cholesterol:6.5 mg25.8 mg
Sodium:425.5 mg1701.8 mg
Potassium:804.6 mg3218.2 mg
Calcium:172.2 mg688.9 mg
Iron:3.7 mg14.6 mg
Magnesium:72 mg288 mg
Zinc:1.7 mg6.6 mg
Phosphorus:218.5 mg874.1 mg
Vitamin C:16.8 mg67.3 mg
Vitamin A:37.1 µg148.5 µg
Vitamin D:0.1 µg0.2 µg
Vitamin B12:0.1 µg0.4 µg
Instructions
1
In a pan with olive oil, sauté the chopped onion over medium heat until translucent and lightly golden (about 5–7 minutes).
2
Add the garlic, oregano, cumin and smoked paprika. Sauté for just a minute so the spices release their aroma, taking care that the garlic doesn't brown.
3
Pour in the tomato paste and add a pinch of sugar. Reduce the heat and let the sauce simmer gently for 10 minutes, allowing the flavors to combine and the tomato's acidity to mellow.
4
Add the drained chickpeas to the sauce. Stir and cook for another 5–8 minutes, until the chickpeas are well heated through and have absorbed the flavors of the sauce.
5
Just before finishing, stir in most of the fresh basil, and season with additional salt and pepper to taste.
6
Serve the sauce over whole-grain pasta, quinoa, or with a piece of toasted bread. Sprinkle the top with the remaining basil and grated cheese.
Nutritional benefits
Thanks to the high content of lycopene from tomatoes and fiber from chickpeas, this dish supports heart health and helps with weight management.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.