Chickpea Bolognese

13 40 725
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 2
Chickpea Bolognese
Health Rating

Ingredients


1 can (15oz) Chickpeas, canned, drained (chickpeas - rinsed, drained and dried)
1 tbsp Extra virgin olive oil (chickpeas)
1 tbsp Oregano, dried (chickpeas - can also use fresh)
1 pinch Sea salt (chickpeas)
2 tsp Garlic powder (chickpeas)
1 tbsp Parmesan cheese, vegan (chickpeas - can also make your own)
1 tbsp Extra virgin olive oil (sauce)
3 clove(s) Garlic (sauce - minced - 1 1/2 tbsp or 9 g)
1/4 cup chopped Carrots (sauce - very finely diced)
1 can(s) (15oz) Tomato sauce, canned (sauce)
1 tbsp Oregano, dried (sauce - can also use fresh)
1 tbsp Parmesan cheese, vegan (sauce - plus more to taste)
10 large Carrots (carrot noodles - ribboned with a vegetable peeler or sub 8 oz pasta of choice)

Instructions


1. Preheat oven to 375 degrees F.

2. Add rinsed, dried chickpeas to a mixing bowl and toss with olive oil, oregano, salt, garlic powder, panko bread crumbs, and vegan parmesan cheese.

3. Place chickpeas on a baking sheet and arrange in a single layer. Bake for 20-25 minutes or until crispy and light golden brown (see photo), then remove and set aside.

4. While chickpeas are baking, heat a large metal or cast iron skillet over medium heat. Once hot, add olive oil, garlic and carrots. Sauté for 3 minutes, stirring frequently.

5. Remove skillet from heat and add tomato sauce, oregano, and vegan parmesan cheese, and stir. Place back over heat and bring to a low simmer over medium-low heat. Once simmering, reduce heat to low and continue cooking to thicken, stirring occasionally.

6. Sample sauce and adjust seasonings as needed. Add sweetener of choice at this time if preferred (I went with 1 Tbsp coconut sugar, 1 Tbsp organic cane sugar).

7. To make carrot noodles, bring a large pot of water to a boil. Once boiling, add carrots and boil for 2-3 minutes (2 for al dente, 3 for more tender noodles). Drain and set aside.

8. Add 3/4 of the baked chickpeas to the sauce (see photo) and stir.

9. To serve, top carrot noodles with sauce, remaining chickpeas, and any additional toppings (see options above).

10. Leftovers keep well (separate) in the refrigerator for 3-4 days. Reheat sauce in the microwave or saucepan. Add a little water to thin if too thick.

11. For serving (optional): Red pepper flakes, vegan parmesan cheese, fresh basil.
 

Notes:

Chickpeas

are an important source of plant-based protein and are high in fiber which helps to promote healthy digestion!


Nutrition Facts

Per Portion

Calories 725
Calories from fat 198
Calories from saturated fat 37
Total Fat 22.0 g
Saturated Fat 4.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 11.2 g
Cholesterol 0
Sodium 2202 mg
Potassium 2348 mg
Total Carbohydrate 107 g
Dietary Fiber 28.3 g
Sugars 37 g
Protein 24.3 g

Dietary servings

Per Portion


Meat Alternative 1.2
Milk Alternative 0.2
Vegetables 9.1

Energy sources


Pygal59%464.0603794391875220.1776708323033627%292.9977130971049206.4308605829277813%344.0866390972527114.9356945407691559%27%13%CarbohydratesFatProtein
Lunch
Main