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 servingsPrep
10 minCook
20 minReady
38 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 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 |
|
| ⅓ | cup |
Parmesan cheese
prefer freshly grated, up to 1/2 cup |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 404.6 | ml/g |
chickpeas (garbanzo beans)
1 can, rinsed and divided, or any kind bean |
|
| 23 | ml |
olive oil
or canola oil |
|
| 1 | each |
onions
chopped |
*
|
| 118 | ml |
carrots
chopped |
|
| 59 | ml |
celery
chopped |
|
| 2.5 | ml |
salt
|
|
| 5 | cloves |
garlic
minced, or as needed |
|
| 1 | each |
bay leaves
|
*
|
| 118 | ml |
white wine
|
*
|
| 404.6 | ml/g |
tomatoes, canned
diced, 1 can |
|
| 6E+1 | ml |
parsley leaves
freshly chopped |
|
| 231.2 | ml/g |
pasta, fettuccine
whole wheat |
|
| 79 | ml |
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.
