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Best Chickpea Bolognese

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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!

 

Yield

6 servings

Prep

10 min

Cook

20 min

Ready

38 min

Ingredients

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

Amount Measure Ingredient Features
404.6 ml/g chickpeas (garbanzo beans)
1 can, rinsed and divided, or any kind bean
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23 ml olive oil
or canola oil
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1 each onions
chopped
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118 ml carrots
chopped
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59 ml celery
chopped
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2.5 ml salt
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5 cloves garlic
minced, or as needed
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1 each bay leaves
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118 ml white wine
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404.6 ml/g tomatoes, canned
diced, 1 can
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6E+1 ml parsley leaves
freshly chopped
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231.2 ml/g pasta, fettuccine
whole wheat
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79 ml Parmesan cheese
prefer freshly grated, up to 1/2 cup
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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 Arrow up button

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Nutrition Facts

Serving Size 211g (7.4 oz)
Amount per Serving
Calories 31019% 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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