Tomato Chickpea Pasta: A Hearty, Healthy, and Flavorful Dish
Tomato chickpea pasta is a comforting, nutrient-packed meal that brings together the richness of perfectly cooked pasta, the hearty texture of chickpeas, and the vibrant tang of tomato sauce. With its blend of plant-based protein, fiber, and fresh ingredients, this dish offers a satisfying meal that is both wholesome and flavorful. Perfect for weeknight dinners, meal prep, or a quick lunch, tomato chickpea pasta combines convenience with gourmet appeal. Its versatility allows home cooks to adapt the recipe to their taste, whether that means adding extra vegetables, spices, or a hint of cheese.
The beauty of this dish lies in its simplicity: tender pasta serves as the foundation, while chickpeas add protein and texture, and the tomato sauce brings depth and a touch of acidity. Fresh herbs, garlic, and olive oil elevate the flavors, creating a pasta that is satisfying without being heavy. With minimal preparation and a handful of pantry staples, tomato chickpea pasta becomes a delicious and approachable meal for anyone, from busy families to aspiring home chefs.
Ingredients Needed
Here’s a clear table of ingredients for Tomato Chickpea Pasta with approximate calorie counts per serving:
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Whole wheat pasta | 250 g | 850 kcal |
| Chickpeas (cooked or canned) | 1 cup (240 g) | 270 kcal |
| Olive oil | 2 tbsp | 240 kcal |
| Garlic (minced) | 3 cloves | 15 kcal |
| Onion (chopped) | 1 medium | 44 kcal |
| Canned diced tomatoes | 400 g (1 can) | 90 kcal |
| Tomato paste | 2 tbsp | 30 kcal |
| Dried oregano | 1 tsp | 3 kcal |
| Dried basil | 1 tsp | 2 kcal |
| Red chili flakes (optional) | ¼ tsp | 2 kcal |
| Salt & pepper | To taste | 0 kcal |
| Fresh parsley (chopped) | 2 tbsp | 2 kcal |
| Grated Parmesan (optional) | ¼ cup | 110 kcal |
Step-by-Step Cooking Instructions
- Cook the Pasta
Bring a large pot of salted water to a boil. Add pasta and cook according to package instructions until al dente. Drain and set aside, reserving ½ cup of pasta water. - Sauté Aromatics
Heat olive oil in a large skillet over medium heat. Add chopped onion and sauté until soft and translucent (3–4 minutes). Add minced garlic and cook for another 1–2 minutes until fragrant. - Prepare the Tomato Sauce
Stir in canned diced tomatoes, tomato paste, oregano, basil, red chili flakes (if using), salt, and pepper. Simmer for 8–10 minutes until slightly thickened. - Add Chickpeas
Stir in chickpeas and cook for another 3–5 minutes until heated through and coated with sauce. - Combine Pasta and Sauce
Add cooked pasta to the skillet with the sauce. Toss well to combine, adding reserved pasta water a little at a time to reach your desired consistency. - Finish and Serve
Remove from heat and sprinkle with fresh parsley and grated Parmesan (if desired). Serve immediately while warm.
Tips for Customizing the Recipe
- Vegetable Boost: Add spinach, zucchini, bell peppers, or mushrooms for extra nutrients.
- Spice Level: Increase red chili flakes or add a pinch of cayenne for a spicier kick.
- Protein Options: Use white beans or lentils instead of chickpeas for variety.
- Gluten-Free Option: Substitute pasta with gluten-free or legume-based pasta.
- Cheese Alternatives: Vegan Parmesan or nutritional yeast works for dairy-free versions.
Nutritional Information
Approximate nutritional values per serving (serves 2–3):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 450–500 kcal |
| Protein | 18–20 g |
| Carbohydrates | 70–75 g |
| Fats | 12–14 g |
| Fiber | 12–14 g |
Tomato chickpea pasta provides a balanced meal with plant-based protein, complex carbohydrates, and fiber, making it both filling and nourishing.
Serving Suggestions
Tomato chickpea pasta pairs beautifully with:
- A side of garlic bread or whole-grain baguette
- Fresh green salad with lemon vinaigrette
- Roasted vegetables for a heartier meal
- A light white wine or sparkling water for beverages
Tomato Chickpea Pasta: A Hearty, Healthy, and Flavorful Dish
2-3
servings10
minutes20
minutes450-500
kcalIngredients
For the Pasta
250 g whole wheat pasta
1 cup cooked or canned chickpeas (240 g)
For the Sauce
2 tbsp olive oil
3 garlic cloves, minced
1 medium onion, chopped
400 g canned diced tomatoes (1 can)
2 tbsp tomato paste
1 tsp dried oregano
1 tsp dried basil
¼ tsp red chili flakes (optional)
Salt and black pepper, to taste
Optional Garnish
2 tbsp fresh parsley, chopped
¼ cup grated Parmesan or vegan alternative
Directions
- Cook the Pasta
- Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente. Drain and reserve ½ cup of pasta water.
- Sauté Aromatics
- Heat olive oil in a large skillet over medium heat. Sauté onion for 3–4 minutes until soft, then add garlic and cook for 1–2 minutes until fragrant.
- Prepare the Sauce
- Add diced tomatoes, tomato paste, oregano, basil, chili flakes (if using), salt, and pepper. Simmer 8–10 minutes until slightly thickened.
- Add Chickpeas
- Stir in chickpeas and cook for 3–5 minutes until heated through.
- Combine Pasta and Sauce
- Add cooked pasta to the skillet. Toss to coat evenly, adding reserved pasta water as needed for desired consistency.
- Finish and Serve
- Remove from heat, sprinkle with fresh parsley and Parmesan (if desired), and serve immediately.
Recipe Video
Notes
- Cook pasta al dente and reserve some pasta water to adjust sauce consistency.
Use canned or cooked chickpeas for convenience; rinse canned chickpeas before adding.
FAQs
1. Can I make tomato chickpea pasta ahead of time?
Yes! You can cook the pasta and sauce separately and store them in the refrigerator for up to 2 days. Reheat and combine just before serving for the best texture.
2. Can I use canned chickpeas for this recipe?
Absolutely. Canned chickpeas are convenient and work perfectly. Just rinse and drain them before adding to the sauce.
3. Is tomato chickpea pasta healthy?
Yes. This dish is packed with plant-based protein, fiber, and vitamins from chickpeas and tomatoes, while using healthy fats like olive oil. It’s filling and nutritious without being heavy.
4. Can I make this recipe vegan?
Yes! Simply skip the Parmesan cheese or use a vegan alternative like nutritional yeast for a dairy-free version.
5. Can I add more vegetables to this pasta?
Definitely. Spinach, zucchini, bell peppers, mushrooms, or broccoli work well and add more color, flavor, and nutrients.
Conclusion
Tomato chickpea pasta is a delicious, nutritious, and versatile meal that fits perfectly into a busy lifestyle without sacrificing flavor. With simple pantry ingredients and minimal cooking time, it offers a satisfying blend of hearty pasta, protein-rich chickpeas, and savory tomato sauce. Whether you’re cooking for yourself, family, or friends, this pasta dish is sure to become a favorite. Easy to customize, full of vibrant flavors, and nourishing, tomato chickpea pasta proves that healthy cooking can be effortless, enjoyable, and absolutely delicious.
