A Quick, Cheap, and Nutritious Meal: Chickpeas (Garbanzo Beans) in a Spicy Tomato Sauce

Updated on October 29, 2019
Glenis Rix profile image

After 40 years cooking for a family, Glenis recently adopted a flexitarian approach, adding more plant-based meals into the weekly diet.

Source

Go-to Recipe for a Cheap, Quick and Healthy Meal Using Store Cupboard Ingredients

Here's my go-to recipe for a cheap and healthy meal that can be assembled in twenty minutes, using store cupboard ingredients with the addition of onions and bell peppers. It's based on chickpeas, a good source of cheap protein.

Nutritionists advise that we substitute beans and pulses for some of the red meat in our diets. What's more, plant foods do not have the adverse effects on the environment that are caused by animals that graze. This recipe is a tasty way to follow current advice on both nutrition and sustainability.

Passata is available on the supermarket shelves in cartons and in bottles (it is simply unadulterated tomatoes that have been sieved). But if you have only cans of chopped tomatoes in the cupboard, that's fine. You can throw them into the pan directly from the can, or you can quickly whizz them in the blender (but that, of course, makes more washing up). If you decide not to blend chopped tomatoes, then the texture of the final product will be similar to a stew. You might want to add a little water and perhaps a little tomato puree to create a more liquid sauce. Tomatoes are quite acidic - adding a pinch of sugar to recipes makes them less sharp to the taste buds.

Taste and re-taste the dish as cooking progresses, and make the necessary adjustments to suit your palate. Leave out the bacon lardons if you prefer a vegetarian meal.

Always in my kitchen!
Always in my kitchen! | Source

Ingredients for three servings

  • 1 (400-gram) can chickpeas
  • 500 grams passata (or one 400-gram can chopped tomatoes)
  • Optional: 150 grams smoked bacon lardons or pancetta (available in the supermarket chiller cabinet)
  • 1 bell pepper (red, yellow, or green)
  • 1 onion
  • 1 garlic clove
  • 1 tablespoon cooking oil of choice
  • 1/2 teaspoon of paprika or chilli flakes, according to taste
  • 1/2 teaspoon of sugar
  • Salt and freshly ground black pepper to taste

Note: I rarely weigh or measure ingredients, except when baking. The quantities given above are a guideline and can be varied according to your own particular taste.

Best Choice of Oil for Frying

Rapeseed oil has the lowest saturated fat content of any cooking oil – half that of olive oil – and is rich in Vitamin E and omega-3 and 6 fatty acids. With a higher smoke point than olive oil – which can be toxic at very high temperatures – it is a better option for frying and roasting.

Smoked bacon lardons
Smoked bacon lardons | Source

Method

  1. Assemble the ingredients, and then chop the vegetables and garlic.
  2. Drain the chickpeas, rinse, and put to one side.
  3. Heat the olive oil in a frying pan.
  4. Toss in the lardons, and cook on a moderate heat for one minute.
  5. Add the chopped onion and chopped pepper to the pan.
  6. Continue to cook over a moderate heat, stirring to prevent sticking, until the lardons are crispy and the onions are starting to caramelize. This should take about five minutes.
  7. Add the garlic, passata, sugar, and paprika. Continue to cook for one minute.
  8. Add the chickpeas to the pan.
  9. Cook for a further five minutes until the chickpeas are heated.
  10. If necessary, thin the sauce with a little water.
  11. Add salt and pepper. Taste. Adjust seasoning to personal taste.

Variations on Recipe for Chickpeas with Spicy Tomato Sauce Recipe

  • Use chili flakes instead of the paprika in this recipe.
  • Substitute the bacon lardons with slices of chorizo sausage
  • Go vegetarian and omit the meat component from the recipe
  • Substitute cubed Quorn or soya protein for the meat.

Serving Suggestions

  • Boiled rice ( brown contains more nutrients and fibre)
  • Baked potatoes
  • Crusty bread
  • Wholegrain pasta shells or spirals

Recipe rating

5 stars for Chickpeas with lardons in spicy tomato sauce

Nutritional content of chickpeas

100 grams of raw chickpeas contain:

  • 20.7 grams protein
  • 12.2 grams fibre
  • 378 calories
  • 0.6 grams saturated fatty acids

Source: USDA Food Composition Databases

Chickpeas vitamin B-6, magnesium, vitamin K, folate, phosphorus, zinc, manganese, choline, selenium, and high levels of iron.


Nutritional content of bacon lardons

A 50-gram serving provides on average:

  • 136 kcal
  • 11.9 grams fat
  • 4.4 grams saturates
  • 0.0 grams sugars
  • 1.18 grams salt

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2017 GlenR

Comments

Submit a Comment

No comments yet.

working

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, delishably.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://delishably.com/privacy-policy#gdpr

Show Details
Necessary
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
Features
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Marketing
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Statistics
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)