Savory Sautéed Chickpeas with Spiced Tomatoes
This flavorful sautéed chickpeas recipe combines the earthy taste of garbanzo beans with aromatic spices and fresh tomatoes. Developed by my dad for my vegan sister, this dish is perfect for a hearty lunch or a nutritious snack. Packed with protein and bold flavors, it showcases how simple ingredients can come together to create a delightful meal. Whether you're vegan or just looking to incorporate more plant-based dishes into your diet, this recipe is sure to satisfy your taste buds and keep you feeling full and energized.
N/A
Servings
135
Calories
7
Ingredients
Ingredients
olive oil
3 tablespoons (none)
garbanzo beans
1 (29 ounce) can (drained, reserving 1/2 cup of bean juice)
onion
1/2 cup (diced)
cumin
1 teaspoon (none)
chili powder
1 teaspoon (none)
salt
1/2 teaspoon (none)
diced tomato
1 cup (drained, juice reserved)
Instructions
1
In a large skillet, heat the olive oil over medium heat.
2
Add the diced onion and sauté for about 2 minutes, stirring occasionally, until the onions are soft and translucent.
3
Stir in the drained garbanzo beans and continue to sauté for an additional 7 minutes, stirring frequently to ensure even cooking and prevent sticking.
4
Pour in the reserved bean juice and tomato juice, then add the cumin, chili powder, and salt. Mix well.
5
Reduce the heat to low and allow the mixture to cook uncovered for about 5 minutes, stirring occasionally until the sauce thickens to a gravy-like consistency.
6
Gently fold in the drained diced tomatoes. Stir to combine and heat through for another 2-3 minutes.
7
Remove from heat and serve warm, garnished with fresh herbs if desired.
Nutrition Information
4.5g
Fat
20g
Carbs
5g
Protein
6.25g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Savory Sautéed Chickpeas with Spiced Tomatoes?
It is a flavorful vegan dish that combines garbanzo beans with aromatic spices like cumin and chili powder and fresh diced tomatoes.
Is this recipe suitable for vegans?
Yes, this recipe is entirely plant-based and was specifically developed for a vegan diet.
How many calories are in a serving of this dish?
Each serving contains approximately 135 calories.
What are the primary ingredients needed?
The main ingredients are olive oil, a 29-ounce can of garbanzo beans, onion, cumin, chili powder, salt, and diced tomatoes.
How long should I sauté the onions?
Sauté the diced onions for about 2 minutes until they are soft and translucent.
Which spices give this dish its flavor?
The dish is seasoned with cumin and chili powder for a bold, aromatic taste.
Can I use canned chickpeas for this recipe?
Yes, the recipe specifically calls for one 29-ounce can of garbanzo beans.
How long do the chickpeas need to cook in the skillet?
The chickpeas should be sautéed for approximately 7 minutes after being added to the onions.
Do I need to save the liquid from the canned chickpeas?
Yes, you should reserve 1/2 cup of the bean juice to use in the sauce.
Should I drain the diced tomatoes before using them?
Yes, drain the tomatoes but reserve the juice to add to the mixture with the spices.
What type of oil is recommended for sautéing?
The recipe recommends using 3 tablespoons of olive oil.
Is this recipe considered healthy?
Yes, it is a healthy, plant-based meal packed with protein and fiber.
How much protein is provided in one serving?
Each serving provides 5 grams of protein.
Can this dish be eaten as a snack?
Absolutely, it is described as being perfect for both a hearty lunch and a nutritious snack.
How much fiber does this recipe contain?
The dish contains 6.25 grams of fiber per serving.
What is the desired consistency of the sauce?
The sauce should be cooked until it reaches a thick, gravy-like consistency.
Can I add garnishes to this dish?
Yes, you can garnish the finished dish with fresh herbs if desired.
How much salt should I add?
The recipe calls for 1/2 teaspoon of salt.
Is the dish spicy due to the chili powder?
It has bold flavors from the chili powder and cumin, but it is generally savory rather than intensely spicy.
How much cumin is required for the recipe?
You will need 1 teaspoon of cumin.
What is the fat content per serving?
Each serving contains 4.5 grams of fat.
How many carbohydrates are in this recipe?
There are 20 grams of carbohydrates per serving.
Who developed this recipe?
The recipe was developed by the author's father for their vegan sister.
How many total ingredients are used?
There are 7 distinct ingredients in this recipe.
Is this a good lunch option?
Yes, it is a very hearty and filling option for lunch.
What size of garbanzo bean can should I buy?
You should use a 29-ounce can.
Should the dish be served hot?
Yes, it is best served warm.
How long does the final simmering take?
After adding the juices and spices, simmer for about 5 minutes, then another 2-3 minutes after adding the tomatoes.
What type of cookware should I use?
A large skillet is recommended for heating the oil and sautéing the ingredients.
Does this recipe contain any cholesterol?
No, this vegan recipe contains no cholesterol.