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Best Chickpea Bolognese

 
Best Chickpea Bolognese
49

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!

Yield

6

servings

Prep

10

min

Cook

20

min

Ready

38

min

 

Ingredients

14 ounces chickpeas (garbanzo beans)
1 can, rinsed and divided, or any kind bean
1 ½ tablespoons olive oil
or canola oil
1 onions
chopped
*
½ cup carrots
chopped
¼ cup celery
chopped
½ teaspoon salt
5 cloves garlic
minced, or as needed
1 bay leaves
*
½ cup white wine
*
14 ounces tomatoes, canned
diced, 1 can
4 tablespoons parsley leaves
freshly chopped
8 ounces pasta, fettuccine
whole wheat
cup Parmesan cheese
prefer freshly grated, up to 1/2 cup

Directions

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.

 

* not incl. in nutrient facts

Reviews

+1

almost 6 years

Loved it! Had this bean bolognese for dinner last night, and I absolutely enjoyed it. Browning the veggies in the pan developed lots of yumminess; white wine added extra zing to the sauce; and they were delicious with both mashed and whole chickpea together. The final touch of Parmesan cheese on top brought the whole dish together with the tangy cheesiness. A simple, easy, tasty yet nutritious one plate dish that's perfect for a week-night meal.

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Nutrition Facts

Serving Size 211g (7.4 oz)
Amount per Serving
Calories 31019% of calories from fat
 % Daily Value *
Total Fat 6g 10%
Saturated Fat 2g 8%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 607mg 25%
Total Carbohydrate 17g 17%
Dietary Fiber 6g 24%
Sugars g
Protein 24g
Vitamin A 42% Vitamin C 27%
Calcium 14% Iron 18%
* based on a 2,000 calorie diet How is this calculated?

 

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