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?
Cook time 30 min
Prep time 10 min
Ingredients:
1 onion1 carrot
3 garlic cloves
14 oz chickpeas
1 tsp dried oregano
1/2 tsp dried basil
1/2 tsp dried thyme
1/2 tsp garlic powder
1/2 tsp paprika
1/4 tsp rosemary
2 cans canned tomatoes
1/2 tbsp miso
1 tbsp canned tomato paste
1.50 tbsp maple syrup
10 leafs basil
12 oz pasta
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.
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 per serving
4 ServingsCalories 470kcal
Protein 18g
Carbohydrates 90g
Fiber 13g
Sugar 14g
Fat 4.03g
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