Tomato chickpea skillet sounds simple and not particularly exciting. At the same time, this fine recipe is full of flavors, makes you full and craving for more. I love chickpeas because they are so versatile and easy to work with. Admittedly, I use jarred or canned chickpeas very often because it’s so quick. With that said, you could also make them from scratch and soak the dried chickpeas first and then cook them. Ultimately, however, one usually does not have the time or patience for it and then I am happy about the variant from the jar. This dish is great for a quick and easy lunch or dinner and tastes great even cold. A dream!
Tomato chickpeas pan
Our skillet today is what we call a one-pot dish, which means we only need one pot for it. First, I sweat in it onion and spices in a little oil. To this I add dried tomatoes and deglaze the whole thing with a can of tomatoes and some water. Add to this some coconut blossom sugar, mustard and the cooked chickpeas. Of course, some green should not be missing and therefore I add baby chard.
I use chard because I discovered it by chance in the organic supermarket. However, spinach or kale will also work, depending on what you have on hand. Now the fine stew is allowed to boil down for another 15-20 minutes and then it’s ready to enjoy!
TIP: I use basmati rice as a side dish, preferably the whole grain variety, for an extra serving of fiber.
Simple vegan chickpeas pan with tomato sauce
This simple dish scores not only for its ease of preparation, but also for its high vegetable protein and fiber content. Chickpeas have a high content of antioxidants, with a very low fat content. The complex dietary fibers provide long saturation and ensure that blood sugar remains stable for a long time and does not rise too much.
Tomatoes are almost taken for granted in our diet and that’s why we often forget how healthy they actually are. Researchers even advise daily consumption of tomatoes, as they are said to prevent cancer and reduce elevated blood lipid levels. Tomatoes have a high water content and are rich in important vitamins and minerals. Particularly valuable are the secondary plant substances, such as lycopene. . This is a pigment that the tomato produces to protect itself from harmful sunlight. These are intended to protect people from certain diseases. Ingenious, isn’t it?
As you can see, today’s dish is not only delicious, but also very healthy and provides you with important fiber, vitamins, minerals and phytochemicals.
If you are looking for other quick and healthy recipes today, I have the following suggestions for you:
- Chickpeas Tikka Masala
- Eggplant tomato pan
- Masala chickpea curry
- Burritos with Spanish rice and tempeh
- Vegan jambalaya
- Burger with black beans
- Falafel patties with black beans
The Tomato Chickpea Skillet is:
- High protein
- Easy to make
Craving this healthy, hearty one-pot dish? I wish you a lot of fun in recooking and of course a review at the bottom of this page. If you post a picture, feel free to use the hashtag #veganevibes.
Tomato chickpeas pan
FOR CHICKPEA PAN:
- 15 ml Olive oil more at will
- 1 Piece red onion peeled and diced
- 2 Piece Garlic cloves
- 1 tbspn Coriander seeds
- 1 tbspn Paprika powder
- 1 tbspn Turmeric
- ½ tbspn Cumin ground
- 1 tbspn Salt
- 1 Bird Eye Chili
- 30 g Dried tomatoes coarsely chopped
- 400 g Tomatoes quartered
- 250 ml Water
- 800 g Chickpeas Cooked
- 1 tbspn Coconut blossom sugar
- 30 ml Lemon juice
- 1 tbspn spicy mustard I use Dijon mustard
- 100 g Baby chard or baby spinach
- Sesame seeds
- Fresh parsley
- Basmati rice
- If serving rice as a side dish, prepare now.
- FOR THE CHICKPEA PAN Heat a frying pan or pot until hot. Pour in the oil and sauté the garlic and onion.15 ml Olive oil, 1 Piece red onion, 2 Piece Garlic cloves
- Add in coriander seeds, paprika, turmeric, cumin, bird eye chili and salt. Continue stirring and sweating. Add dried tomatoes and continue stirring.1 tbspn Coriander seeds, 1 tbspn Paprika powder, 1 tbspn Turmeric, ½ tbspn Cumin ground, 1 tbspn Salt, 30 g Dried tomatoes, 1 Bird Eye Chili
- Deglaze with canned tomatoes & cherry peas and water.400 g Tomatoes, 800 g Chickpeas, 250 ml Water
- Add coconut blossom sugar, lemon juice and hot mustard and continue stirring.1 tbspn Coconut blossom sugar, 30 ml Lemon juice, 1 tbspn spicy mustard
- Stir in baby chard or spinach, cover and simmer 15-20 minutes.100 g Baby chard
- Divide among plates, add rice (optional) and garnish with sesame seeds and fresh parsley. enjoy! Store leftovers in an airtight container in the refrigerator for up to 5 days (without rice) or freeze.Sesame seeds, Fresh parsley, Basmati rice
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