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Chickpea Macaroni with Bolognese Sauce
Delicious chickpea macaroni with bolognese sauce combines lean ground beef, a rich tomato sauce, and chickpea pasta for a protein-packed lunch.
Prep time15 min
Cook time45 min
Total time60 min
Servings4
Recipe
For the bolognese sauce
For the side dish
Per servingTotal
Calories:530 kcal2120 kcal
Protein:41 g164 g
Carbohydrates:51 g204 g
Fiber:14 g56 g
Water:295.6 ml1182.4 ml
Fat:17 g68 g
Micronutrients
Sugar:11.5 g45.8 g
Saturated fat:5.2 g20.7 g
Cholesterol:65 mg260 mg
Sodium:361 mg1443.9 mg
Potassium:1768.7 mg7074.7 mg
Calcium:58 mg232 mg
Iron:7.1 mg28.4 mg
Magnesium:49.4 mg197.6 mg
Zinc:5.2 mg20.7 mg
Phosphorus:247.5 mg990.1 mg
Vitamin C:15.8 mg63.3 mg
Vitamin A:217.3 µg869.2 µg
Vitamin D:0.1 µg0.4 µg
Vitamin B12:2.2 µg8.9 µg
Instructions
- 1In a large deep pan over medium heat, warm the olive oil. Add the finely chopped onion, grated carrot, and grated celery stalk, and sauté for 8 to 10 minutes until the vegetables are completely softened and fragrant.
- 2Add the finely chopped garlic and tomato paste to the softened vegetables. Sauté for 1 to 2 minutes until the garlic becomes fragrant.
- 3Add the lean ground beef to the pan. Break it up into smaller pieces with a wooden spoon while cooking, and sauté for 6 to 8 minutes until the meat changes color and browns.
- 4Pour the crushed tomatoes and warm broth into the pan. Add the bay leaf, dried oregano, dried marjoram, salt, and ground black pepper.
- 5Bring the sauce to a boil, then reduce the heat to a lower temperature, partially cover the pan, and let the sauce simmer gently for 30 minutes so the flavors blend nicely and the sauce naturally thickens.
- 6While the sauce is slowly simmering, bring 2 liters of salted water to a boil in a larger pot. Add the chickpea macaroni and cook for 6 to 8 minutes (or according to package instructions) until al dente.
- 7Drain the cooked chickpea macaroni (reserving half a ladle of the cooking water) and stir them, together with the reserved water, directly into the prepared bolognese sauce.
- 8Stir everything over low heat for 1 to 2 minutes so the macaroni absorbs the rich sauce, then remove the bay leaf from the sauce and serve immediately while hot.
Nutritional benefits
Thanks to the high protein content in the ground beef and chickpea pasta, as well as the dietary fiber in the vegetables, this dish supports the maintenance of muscle mass and provides a long-lasting feeling of fullness.
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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.