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?
- 07 May 2024
- 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 | 19% |
| 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 | 0% |
| 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 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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