Chickpea "meat" and pasta
Discover a delicious and nutritious Chickpea Meat and Pasta recipe featuring hearty chickpeas, aromatic herbs, savory vegetables, and a touch of sweetness from maple syrup. Perfect for vegans and plant-based enthusiasts, this wholesome dish combines onions, carrots, garlic, tomatoes, and miso for a rich, umami flavor, all served over your favorite pasta. Ready to elevate your mealtime with a comforting and protein-packed meal?
- 06 Apr 2025
- Cook time 30 min
- Prep time 10 min
- 4 Servings
- 16 Ingredients
If you're looking for a hearty and satisfying plant-based meal, this Chickpea 'meat' and pasta recipe is an excellent choice. The combination of chickpeas, aromatic herbs, and a rich tomato sauce creates a delicious and nutritious dish that’s perfect for a family dinner or meal prep. With simple ingredients and straightforward steps, you can enjoy a homemade meal that's both wholesome and full of flavor.
Ingredients:
Instructions:
- Finely chop the onion and carrot.
- Mince the garlic cloves.
- In a large skillet, heat a tablespoon of olive oil over medium heat.
- Add the finely chopped onion and carrot to the skillet. Sauté for about 5-7 minutes, or until the vegetables start to soften.
- Add the minced garlic and cook for another minute until fragrant.
- While the vegetables are sautéing, roughly mash the chickpeas with a fork or potato masher. It's fine to leave some chickpeas slightly whole for texture.
- Add the mashed chickpeas to the skillet with the sautéed vegetables.
- Stir in the dried oregano, dried basil, dried thyme, garlic powder, paprika, and dried rosemary.
- Cook, stirring occasionally, for about 5 minutes, allowing the chickpeas to absorb the flavors.
- Pour in the canned tomatoes, miso, and tomato paste. Stir to combine.
- Add the maple syrup to the skillet. Stir thoroughly to mix everything together.
- Bring the mixture to a gentle simmer over medium-low heat. Let it simmer for 20-25 minutes, stirring occasionally. This allows the flavors to meld together.
- While the sauce is simmering, bring a large pot of salted water to a boil.
- Add the pasta and cook according to the package instructions until al dente.
- Drain the pasta and set aside.
- Once the sauce has finished simmering, stir in the roughly chopped fresh basil leaves.
- Combine the cooked pasta with the chickpea "meat" sauce. Toss well to coat the pasta evenly with the sauce.
- Serve hot, garnished with additional fresh basil if desired.
Tips:
- Make sure to finely chop the onion, carrot, and garlic to ensure they blend well with the chickpeas and other ingredients.
- For a smoother sauce, you can blend the canned tomatoes before adding them to the pan.
- Adjust the seasoning to your taste, adding more herbs or spices if desired.
- Reserve a cup of pasta water before draining the pasta; it can be useful to adjust the sauce consistency if needed.
- Use fresh basil leaves for garnish to enhance the flavor and presentation.
This Chickpea 'meat' and pasta dish is a delicious way to enjoy a plant-based meal that's both filling and full of flavor. The combination of chickpeas and a rich, herb-infused tomato sauce pairs beautifully with pasta, making it a versatile and family-friendly option. Whether you're following a plant-based diet or just looking to incorporate more meatless meals into your routine, this recipe is sure to become a favorite.
| Nutrition Facts | |
|---|---|
| Serving Size | 460 grams |
| Energy | |
| Calories 470kcal | 24% |
| Protein | |
| Protein 18g | 13% |
| Carbohydrates | |
| Carbohydrates 90g | 26% |
| Fiber 13g | 34% |
| Sugar 14g | 14% |
| Fat | |
| Fat 4.03g | 5% |
| Saturated 0.58g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 150ug | 17% |
| Choline 60mg | 10% |
| Vitamin B1 2.05mg | 171% |
| Vitamin B2 0.51mg | 39% |
| Vitamin B3 8mg | 51% |
| Vitamin B6 0.95mg | 56% |
| Vitamin B9 260ug | 64% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 33mg | 36% |
| Vitamin E 1.99mg | 13% |
| Vitamin K 24ug | 20% |
| Minerals | |
| Calcium, Ca 160mg | 12% |
| Copper, Cu 0.57mg | 64% |
| Iron, Fe 6mg | 56% |
| Magnesium, Mg 110mg | 25% |
| Phosphorus, P 310mg | 25% |
| Potassium, K 920mg | 27% |
| Selenium, Se 60ug | 105% |
| Sodium, Na 470mg | 31% |
| Zinc, Zn 2.41mg | 22% |
| Water | |
| Water 340g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Vegetable nuggets
Simple to prepare and packed with flavor, they’re sure to become a family favorite.
09 Mar 2025Roasted vegetable salad with rocket and hummus
Perfect for a nutritious and delicious meal.
05 Apr 2025Hazelnut cake with lemon syrup
Easy to make and utterly delicious, this recipe promises to impress your taste buds and your guests.
16 Mar 2025Orange and almond baby cakes
Perfect for any occasion, they're sure to satisfy your sweet tooth.
05 Mar 2025Vegetarian mushroom ‘meatballs’
Easy to prepare and irresistibly delicious, this recipe is sure to become a family favorite.
23 Apr 2025Yorkshire puddings
Ideal for a classic English dinner or a delightful side dish, this easy recipe ensures airy, delicious puddings every time.
20 Mar 2025Delicious date, almond, coconut, raisin and cashew energy bars
Perfect for a quick and healthy snack on-the-go.
12 May 2025