Dinner
Garlic Tomato Chickpeas
Garlic and tomato lovers, this dish is for you. Rich tomato puree coats the chickpeas as they simmer away with the zip of lemon juice and kick of cayenne. It is the perfect dish to enjoy with sliced cucumbers, rice, or naan. This recipe has been reviewed by Heart and Stroke Foundation Registered Dietitians. Recipe courtesy of Professional Home Economist and Cookbook Author, Emily Richards.
Updated
Ingredients
- 6 garlic cloves
- 1 small onion, halved
- 1 jalapeno pepper, halved and seeded
- 1/2-inch (1 cm) piece of fresh ginger, peeled
- 2 Tbsp water (30 mL)
- 1 Tbsp canola oil (15 mL)
- 1 bottle strained tomatoes (passata) (650 mL)
- 1 tsp ground turmeric (5 mL)
- 2 cans (19 oz/540 mL) chickpeas, rinsed and drained
- 2 Tbsp lemon juice (30 mL)
- 1/4 tsp cayenne (1 mL)
Directions
- In a small blender or food processor, pulse together garlic, onion, jalapeño, and ginger. Add 1 Tbsp (15 mL) of water at a time, if needed, and puree until smooth.
- In a deep large nonstick skillet, heat oil over medium heat. Add garlic puree and cook, stirring for about 3 minutes or until starting to brown. Pour in tomatoes and turmeric; bring to a simmer. Add chickpeas, lemon juice and cayenne; cover and reduce heat to low. Cook, stirring occasionally for about 15 minutes or until thickened.
Tip: Chickpeas are a good source of fibre, protein, and folate.
Nutritional Analysis
| Calories | 320 |
|---|---|
| Total Fat | 8 g |
| Saturated Fat | 0.5 g |
| Cholesterol | 0 mg |
| Sodium | 370 mg |
| Carbohydrates | 53 g |
| Fiber | 13 g |
| Sugar | 15 g |
| Protein | 14 g |
| Potassium | 950 mg |
