This comforting dish combines protein-rich chickpeas simmered in a chunky, herb-infused tomato sauce with soft vegetables. The sauce develops deep flavors from slow-cooked onions, carrots, and fresh Italian plum tomatoes, seasoned with oregano, thyme, and a hint of red pepper. Served over fluffy couscous tossed with garlic and olive oil, it creates a satisfying texture contrast. Perfect for a quick weeknight dinner or a light lunch, this meal is entirely plant-based yet deeply savory. It&# 226;ÂÂs an easy, wholesome recipe that comes together in under 45 minutes, making it ideal for busy evenings when you crave something warm, nutritious, and delicious without spending hours in the kitchen.
Chick-Peas In Chunky Tomato Sauce Over Cousco
Description
This comforting dish combines protein-rich chickpeas simmered in a chunky, herb-infused tomato sauce with soft vegetables. The sauce develops deep flavors from slow-cooked onions, carrots, and fresh Italian plum tomatoes, seasoned with oregano, thyme, and a hint of red pepper. Served over fluffy couscous tossed with garlic and olive oil, it creates a satisfying texture contrast. Perfect for a quick weeknight dinner or a light lunch, this meal is entirely plant-based yet deeply savory. It&# 226;ÂÂs an easy, wholesome recipe that comes together in under 45 minutes, making it ideal for busy evenings when you crave something warm, nutritious, and delicious without spending hours in the kitchen.Ingredients
Directions
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Rinse and drain one 15-16 oz can of chickpeas (garbanzo beans).
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Heat 1 teaspoon of olive oil in a large non-stick skillet over medium-low heat.
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Add chopped onions, chopped carrots, 1 tablespoon of minced garlic, and the remaining 1 teaspoon of olive oil.
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Cover and cook until vegetables are tender, stirring frequently, about 15 minutes.
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Stir in the canned tomatoes with their juices, rinsed chickpeas, 1/4 teaspoon dried oregano, 1/4 teaspoon dried thyme, and 1/4 teaspoon crushed red pepper.
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Bring the mixture to a boil, crushing the tomatoes gently with the side of a spoon.
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Reduce heat to low and simmer uncovered until the sauce thickens and flavors meld, about 20 minutes.
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Stir in 1/4 cup chopped fresh parsley and season with salt and pepper to taste.
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While the sauce simmers, bring 2 cups of water to a boil in a medium saucepan.
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Stir in 1 1/2 cups of couscous, then remove from heat.
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Cover the saucepan and let the couscous stand for 10 minutes.
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Fluff the couscous with a fork.
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Heat the remaining 3 teaspoons of olive oil in a small skillet over low heat.
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Add the remaining 1 teaspoon of minced garlic and cook for 1 minute until fragrant.
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Stir the garlic and oil mixture into the fluffed couscous and season with salt and pepper.
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Spoon the garlic couscous into shallow bowls and ladle the chunky chickpea tomato sauce over the top.
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Serve immediately.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 116.1kcal
- % Daily Value *
- Total Fat 5.4g9%
- Saturated Fat 0.7g4%
- Cholesterol 0.0mg0%
- Sodium 29.9mg2%
- Total Carbohydrate 16.5g6%
- Dietary Fiber 3.6g15%
- Sugars 7.8g
- Protein 2.4g5%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
