Skip to main content
VEGANE VIBES – "BE HEALTHY, BE HAPPY, BE VEGAN“

Tomato chickpeas pan

Fine chickpea pan with fruity tomatoes and fine spices, vegan & gluten-free.

Tomato chickpeas pan (vegan) recipe

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

Tomato chickpeas pan (vegan) recipe
Tomato chickpeas pan (vegan) recipe

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

Tomato chickpeas pan (vegan) recipe

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?

Tomato chickpeas pan (vegan) recipe

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:

The Tomato Chickpea Skillet is:

  • hearty
  • High protein
  • creamy
  • filling
  • 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 (vegan) recipe

Tomato chickpeas pan

Fancy a quick, delicious and healthy dish? Then this delicious tomato and chickpea skillet is just what you need. Fruity, aromatic and rich in valuable fiber and phytochemicals. Vegan, gluten free and high in fiber.
5 von 5 Bewertungen
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main course
Cuisine german
Calories 544
AUTOR: VEGANEVIBES

Utensilien

Inhaltsstoffe

3 Servings

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

TO SERVE:

Anleitung
 

  • If serving rice as a side dish, prepare now.
    Zutaten für die Pfanne
  • 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
    Die Tomaten und Gewürze einkochen
  • 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
    Kichererbsen hinzugeben
  • Deglaze with canned tomatoes & cherry peas and water.
    400 g Tomatoes, 800 g Chickpeas, 250 ml Water
    Baby Mangold hinzugeben
  • 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
    Alles einkochen
  • Stir in baby chard or spinach, cover and simmer 15-20 minutes.
    100 g Baby chard
    Tomatige Kichererbsen Pfanne (vegan) Rezept
  • 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
    Enjoy

Video

YouTube

Mit dem Laden des Videos akzeptieren Sie die Datenschutzerklärung von YouTube.
Mehr erfahren

Video laden

Nährwertangaben

Serving: 1PortionCalories: 544kcalCarbohydrates: 87gProtein: 27gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gSodium: 260mgPotassium: 1593mgFiber: 24gSugar: 21gVitamin A: 3498IUVitamin C: 40mgCalcium: 179mgIron: 10mg

Leave a Reply

Your email address will not be published.

Rezept Bewertung