Best Chickpea Bolognese
Rich in fibre and protein, also much less fat, and the ingredients together create this delicious vegetarian dish which is welcomed by non-vegetarian too!
chickpeas (garbanzo beans)
1 can, rinsed and divided, or any kind bean
or canola oil
minced, or as needed
diced, 1 can
prefer freshly grated, up to 1/2 cup
Put a large pot of water on to boil. Mash ½ cup beans in a small bowl with a fork.
Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds.
Add wine, increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Stir in tomatoes and the juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes.
Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain. Divide the pasta among 4 bowls.
Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the remaining parsley.