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 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:
Instructions:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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 Size | 150 grams |
| Energy | |
| Calories 110kcal | 6% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 16g | 5% |
| Fiber 4.88g | 13% |
| Sugar 3.32g | 3% |
| Fat | |
| Fat 8g | 9% |
| Saturated 1.42g | 5% |
| Cholesterol 2.72mg | - |
| Vitamins | |
| Vitamin A 22ug | 2% |
| Choline 27mg | 5% |
| Vitamin B1 0.05mg | 4% |
| Vitamin B2 0.04mg | 3% |
| Vitamin B3 0.27mg | 2% |
| Vitamin B6 0.52mg | 31% |
| Vitamin B9 33ug | 8% |
| Vitamin B12 0.04ug | 2% |
| Vitamin C 6mg | 6% |
| Vitamin E 0.32mg | 2% |
| Vitamin K 27ug | 23% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.18mg | 20% |
| Iron, Fe 1.46mg | 13% |
| Magnesium, Mg 33mg | 8% |
| Phosphorus, P 110mg | 9% |
| Potassium, K 210mg | 6% |
| Selenium, Se 3.24ug | 6% |
| Sodium, Na 260mg | 17% |
| Zinc, Zn 0.91mg | 8% |
| 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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