Tuscan mashed chickpeas with parmesan and parsley

Delight in the rich, earthy flavors of Tuscan Mashed Chickpeas with Parmesan and Parsley, a wholesome and savory dish. Combining chickpeas, fresh tomatoes, olive oil, garlic, and a hint of lemon, this recipe is elevated by the addition of grated Parmesan cheese and fresh parsley. Perfect as a side dish or a light meal, it offers a healthy, protein-packed option that’s both comforting and delicious. Ready in minutes, it's an effortless way to bring the taste of Tuscany to your table.

  • 04 Apr 2025
  • Cook time 10 min
  • Prep time 10 min
  • 8 Servings
  • 10 Ingredients

Tuscan mashed chickpeas with parmesan and parsley

Tuscan mashed chickpeas with parmesan and parsley is a delightful and healthy Mediterranean-inspired dish that is both hearty and flavorful. This recipe combines the creaminess of chickpeas with the savory notes of parmesan cheese and the freshness of parsley, making it a perfect appetizer or side dish for any meal.

Ingredients:

3.50 cups chickpeas
840g
1/2 cup vegetable broth
120g
3 tbsp olive oil
40g
2 tomatoes
120g
1 garlic clove
3g
1/4 cup grated parmesan cheese
24g
3 tbsp fresh parsley
11g
2 tbsp lemon juice
30g
1 dash salt
0.40g
1 dash black pepper
1/10g

Instructions:

1. Prepare the Ingredients:
- Drain and rinse the chickpeas if using canned chickpeas.
- Dice the tomatoes.
- Mince the garlic.
- Finely chop the fresh parsley.
- Grate the parmesan cheese if not using pre-grated cheese.
- Squeeze fresh lemon juice.
2. Cook the Aromatics:
- In a large skillet, heat 1 tablespoon of olive oil over medium heat.
- Add the minced garlic and cook until fragrant, about 1 minute, being careful not to burn it.
3. Add Tomatoes and Chickpeas:
- Add the diced tomatoes to the skillet and cook for 3-4 minutes until they start to soften.
- Add the drained chickpeas to the skillet.
4. Mash Chickpeas:
- Pour in the vegetable broth and use a potato masher or a fork to mash the chickpeas to your desired consistency.
- You can leave some chickpeas whole for texture or mash them completely for a smoother consistency.
5. Season and Flavor:
- Stir in the remaining olive oil, grated parmesan cheese, freshly chopped parsley, and lemon juice.
- Season with a dash of salt and a dash of black pepper to taste.
- Mix all the ingredients thoroughly until well combined and heated through.
6. Finish and Serve:
- Taste and adjust the seasoning if necessary.
- Remove from heat and transfer the mashed chickpeas to a serving bowl.
- Garnish with a sprinkle of extra parsley and a drizzle of olive oil if desired.

Tips:

- Rinse and drain the chickpeas thoroughly to remove excess sodium and improve the overall texture of the dish.

- Use fresh, ripe tomatoes for a more vibrant and tangy flavor.

- Adjust the amount of garlic according to your preference; roasting the garlic beforehand can add a sweeter and milder flavor.

- For a creamier consistency, use an immersion blender or food processor to mash the chickpeas.

- Add the olive oil gradually while mashing the chickpeas to control the texture and richness.

- Garnish with additional parsley and a drizzle of olive oil for a visually appealing presentation.

- Serve warm with crusty bread, pita chips, or as a topping for bruschetta for an authentic Mediterranean experience.

Tuscan mashed chickpeas with parmesan and parsley is a versatile and nutritious dish that brings a taste of Mediterranean cuisine to your table. Whether served as a spread for bread, a dip for vegetables, or a side dish, this recipe is sure to impress with its rich flavors and simple preparation.

Nutrition Facts
Serving Size150 grams
Energy
Calories 110kcal6%
Protein
Protein 6g4%
Carbohydrates
Carbohydrates 16g5%
Fiber 4.88g13%
Sugar 3.32g3%
Fat
Fat 8g9%
Saturated 1.42g5%
Cholesterol 2.72mg-
Vitamins
Vitamin A 22ug2%
Choline 27mg5%
Vitamin B1 0.05mg4%
Vitamin B2 0.04mg3%
Vitamin B3 0.27mg2%
Vitamin B6 0.52mg31%
Vitamin B9 33ug8%
Vitamin B12 0.04ug2%
Vitamin C 6mg6%
Vitamin E 0.32mg2%
Vitamin K 27ug23%
Minerals
Calcium, Ca 70mg5%
Copper, Cu 0.18mg20%
Iron, Fe 1.46mg13%
Magnesium, Mg 33mg8%
Phosphorus, P 110mg9%
Potassium, K 210mg6%
Selenium, Se 3.24ug6%
Sodium, Na 260mg17%
Zinc, Zn 0.91mg8%
Water
Water 120g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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