Let’s be real, every food blogger says their recipe is “the best,” but this one actually earned that title around my dinner table. The first time I made these chickpeas in spicy tomato sauce, I had eight hungry guests gathered around, all with sky-high expectations. As a registered dietitian, they knew I wasn’t just serving flavor, I was serving nourishment, too. And let me tell you, every single person raved about the sauce. It was bold, cozy, and packed with just the right amount of heat, totally exceeded their expectations.
Nutritional Benefit
This recipe is not only a flavor bomb, but it’s also loaded with plant-based protein, fiber, and anti-inflammatory ingredients, making it a perfect fit for anyone looking to eat more nutrient-dense meals without sacrificing taste. Whether you’re vegetarian, trying to eat more legumes, or just in the mood for a comforting, gut-friendly dish, this one’s a winner.
Nutrient Highlights
- 12 grams of plant-based protein per serving.
- 2.5 mg of non-heme iron with 34% of the daily value for vitamin C to aid in absorption [1].
- Complex form of carbohydrates with 9 grams of fiber to support gut health, digestion, blood sugar stability, and satiety [2,3].
- 1 Serving is considered a good source of potassium with 712 mg or 15.1% daily value for potassium [1].
Meal Prep-Friendly & Versatile Uses
One of the best things about this chickpeas in spicy tomato sauce recipe is how well it fits into a busy lifestyle. It takes just 30-40 minutes to make, can easily be doubled, and holds up beautifully in the fridge or freezer, making it perfect for meal prep.
This dish actually tastes even better the next day as the flavors continue to deepen and blend. Store leftovers in an airtight container for up to 4–5 days in the fridge, or freeze for up to 3 months for a quick, satisfying meal anytime.
Whether you’re batch cooking for the week, stocking your freezer with nourishing meals, or simply planning ahead for busy weeknights, this recipe delivers both convenience and crave-worthy flavor.
Uses
- Over rice
- In burritos
- On toast
- With pasta
- In an omelet
- As a dip
- On a flatbread
- In a pita
- In hand rolls
Ready to bring more gut-friendly goodness into your kitchen?
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PrintThe Best Chickpeas in Spicy Tomato Sauce
These chickpeas in spicy tomato sauce are rich, hearty, and packed with plant-based protein and fiber. Simmered with garlic, chili, and aromatic shallots, this one-pot dish is meal prep-friendly, freezer-safe, and perfect served over rice, toast, pasta, or tucked into a burrito. A flavorful and gut-friendly recipe you’ll come back to again and again.
- Total Time: 40 minutes
- Yield: 6 1x
Ingredients
- 2 Tbsp neutral oil (avocado, canola, vegetable)
- 4 green onions, whites only, thinly sliced
- 1 shallot, fine dice
- 3 cloves garlic, minced
- 1–2 jalapeño or serrano, fine dice
- 1.5 lbs tomatoes (I used campari tomatoes), quartered
- 3x 15 or 16 oz canned chickpeas, drained and rinsed
- 1/2 bunch of cilantro, chopped
- Salt to taste
Instructions
- Heat oil: In a medium pot over medium-high heat, add a splash of neutral oil (~2 tablespoons).
- Sauté aromatics: Add the white parts of the green onions, shallot, and a pinch of salt. Cook for 3–5 minutes, or until the shallots begin to brown slightly and the green onion has softened.
- Add garlic and chili: Stir in the garlic and cook until fragrant (about 30 seconds). Immediately add the jalapeño or serrano and chopped tomatoes to prevent the garlic from burning.
- Simmer the sauce: Reduce the heat to medium and let the mixture cook down for 20–30 minutes, stirring occasionally. Use the back of your spoon to gently break down the tomatoes as they soften.
- Add chickpeas: Stir in the chickpeas, making sure they’re well coated in the sauce. Cook for another 5 minutes, or until heated through.
- Finish with herbs: Turn off the heat and stir in chopped cilantro. Taste and adjust salt as needed.
- Serve and enjoy: Serve hot over rice, on toast, with pasta, inside a burrito, or even in an omelet.
Notes
Tbsp= Tablespoon
Save green onion greens for garnish or another dish.
💡 Pro Tip: Freeze portions in single-serving containers to make grab-and-go lunches a breeze. Just reheat and serve over grains, with greens, or inside a wrap!
- Prep Time: 10
- Cook Time: 30
- Category: lunch/dinner
- Method: Cooking
- Cuisine: Mediterranean
- Diet: Vegan
Nutrition
- Calories: 284 Calories
- Sugar: 9 g
- Fat: 8 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 7.5 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 9 g
- Protein: 12 g
- Cholesterol: 0 mg
Oh we’ve been waiting for this one! Excited to make it!