Chickpea "meat" and pasta
This Chickpea 'meat' and pasta dish combines hearty chickpeas, aromatic herbs, and a rich tomato sauce for a filling plant-based meal. It's simple to make, perfect for family dinners or meal prep.
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.
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.
Chickpea "meat" and pasta FAQ:
Cook the pasta according to the package instructions until al dente, typically around 8-12 minutes depending on the type of pasta. Be sure to taste a piece to check for desired doneness.
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. You can also freeze the chickpea sauce separately for up to 3 months.
Yes, you can use dried chickpeas. Soak and cook them beforehand as they will take significantly longer to prepare. One can of chickpeas equals approximately 1.5 cups of cooked chickpeas.
You can substitute maple syrup with agave nectar or a similar sweetener, such as honey, if not strictly vegan. Adjust to taste as sweetness levels may vary.
The sauce is done when it has thickened and the flavors have melded together, typically after about 20-25 minutes of simmering. Stir occasionally to prevent sticking.
Cooking 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.
Nutrition Facts
4 ServingsCalories 470kcal
Protein 18g
Carbohydrates 90g
Fiber 13g
Sugar 14g
Fat 4.03g
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