Chickpeas in Tomato Sauce

Description

Chickpeas in Tomato Sauce

This chickpeas in tomato sauce recipe is rich, hearty, and bursting with flavor! It’s an easy one-pan dish that requires just 7 ingredients and can be ready in 30 minutes. Whether you serve it over pasta, on toast, or with baked potatoes, this dish is sure to become a go-to comfort meal. Its versatility and ease make it a perfect weeknight dinner option that’s also vegan and protein-packed!

1 medium onion, diced
3 garlic cloves, minced
1 can diced tomatoes (410g/14.5oz)
½ can tomato sauce (200g/7oz)
1 can chickpeas, drained and rinsed
Salt and pepper to taste
1 teaspoon maple syrup

Directions:
1. Heat ½ tbsp oil in a pan over medium-high heat. Sauté onion until translucent.
2. Add garlic, cook for 1 minute.
3. Pour in diced tomatoes, tomato sauce, salt, and pepper. Stir in chickpeas and simmer for 20-25 mins.
4. Stir in maple syrup. Adjust salt and pepper to taste.

Prep Time: 5 mins
Kcal: 210 per serving

Step-by-Step Guide

Follow these detailed instructions for perfect chickpeas in tomato sauce every time.

1. Sauté the Aromatics: Heat ½ tablespoon of olive oil in a large skillet or saucepan over medium-high heat. Add the diced onion and cook for 5-7 minutes, stirring occasionally, until soft and translucent.
2. Add Garlic: Add the minced garlic to the pan and cook for about 1 minute, just until fragrant. Be careful not to let it burn.
3. Build the Sauce: Pour in the entire can of diced tomatoes (with their juices) and the tomato sauce. Season generously with salt and black pepper. Stir to combine.
4. Incorporate Chickpeas: Add the drained and rinsed chickpeas to the sauce. Stir well to ensure they are fully coated and submerged.
5. Simmer: Reduce the heat to medium-low. Let the mixture simmer uncovered for 20-25 minutes, stirring occasionally. This allows the flavors to meld and the sauce to thicken beautifully.
6. Final Touch: Remove the pan from the heat. Stir in the teaspoon of maple syrup to balance the acidity of the tomatoes. Do a final taste test and adjust salt and pepper as needed.

Serving Suggestions

This versatile dish pairs wonderfully with many bases. For a classic meal, serve it over a bed of cooked pasta like spaghetti or rigatoni. For a lighter option, spoon it over creamy mashed potatoes or a baked potato. It also makes an excellent bruschetta topping on thick, toasted sourdough bread. Garnish with fresh parsley, a sprinkle of nutritional yeast, or vegan parmesan for extra flavor.

How-to Summary

In summary, this 30-minute, one-pan dish involves sautéing onion and garlic, adding tomatoes and chickpeas, simmering to thicken, and finishing with a touch of maple syrup for a perfectly balanced, protein-rich vegan meal.

Frequently Asked Questions

• Can I use dried chickpeas instead of canned? Yes, but you must cook them fully first. Use 1.5 cups of cooked chickpeas. Soaking and boiling dried chickpeas adds significant prep time.
• How can I make this dish spicier? Add a pinch of red pepper flakes when cooking the garlic, or stir in a dash of hot sauce at the end with the maple syrup.
• What can I substitute for maple syrup? A pinch of sugar, a drizzle of agave nectar, or even a grated carrot (added with the tomatoes) will provide a similar sweetness to balance acidity.
• How should I store leftovers? Store in an airtight container in the refrigerator for up to 4 days. The flavors often improve the next day. Reheat gently on the stove or in the microwave.
• Can I freeze this recipe? Absolutely. This dish freezes very well for up to 3 months. Thaw overnight in the refrigerator and reheat thoroughly.

Common Mistakes to Avoid

• Not Sautéing the Onion Enough: Rushing this step prevents the onion from developing its sweet, foundational flavor. Cook until truly soft and translucent.
• Burning the Garlic: Garlic cooks quickly and burns easily, which makes it bitter. Add it after the onion and cook for only about 60 seconds.
• Skipping the Simmer Time: The 20-25 minute simmer is crucial for thickening the sauce and allowing the chickpeas to absorb the flavors. Don’t cut it short.
• Omitting the Sweetener: The small amount of maple syrup is key to rounding out the acidity of the tomatoes. Don’t skip it.

Conclusion

This chickpeas in tomato sauce recipe is the ultimate proof that simple ingredients can create a deeply satisfying and nutritious meal. Its minimal prep, one-pan convenience, and incredible versatility make it an indispensable recipe for busy weeknights. Hearty, flavorful, and packed with plant-based protein, it’s a comforting dish that everyone at the table will enjoy.