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Best Chickpea Bolognese

Best Chickpea Bolognese Best Chickpea Bolognese 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!















14 ounces chickpeas (garbanzo beans)
1 can, rinsed and divided, or any kind bean
1 ½ tablespoons olive oil
or canola oil
1 onions
½ cup carrots
¼ cup celery
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


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

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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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