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Chickpea Bolognese

Chickpea Bolognese

NUTRITION

Makes 4 servings. Per Serving:
292

Calories

10.4g

Fat

43.2g

Carbs

10.2g

Protein

INGREDIENTS

 

CHICKPEAS
– 1 15-ounce can chickpeas (rinsed, drained, and dried)
– 1 Tbsp olive oil
– 1 Tbsp dried or fresh oregano
– 1 pinch sea salt
– 2 tsp garlic powder
– 3 Tbsp gluten-free panko bread crumbs
– 1 Tbsp vegan parmesan cheese

SAUCE
– 1 Tbsp olive oil
– 3 cloves garlic, minced (3 cloves yield ~1 1/2 Tbsp or 9 g)
– 1/4 cup carrots (very finely diced)
– 1 15-ounce can tomato sauce
– 1 Tbsp dried or fresh oregano
– 1 Tbsp vegan parmesan cheese (plus more to taste)
– 1-2 Tbsp sweetener of choice (such as organic cane sugar or coconut sugar // optional)

CARROT NOODLES
– 10 large carrots (ribboned with a vegetable peeler // or sub 8 ounces pasta of choice per 10 carrots)

FOR SERVING (optional)
– Red pepper flakes
– Vegan parmesan cheese
– Fresh basil

DIRECTIONS

 

1. Preheat oven to 375 degrees F (190 C).

2. Add rinsed, dried chickpeas to a mixing bowl and toss with olive oil, oregano, salt, garlic powder, panko bread crumbs, and vegan parmesan cheese.

3. Place chickpeas on a baking sheet and arrange in a single layer. Bake for 20-25 minutes or until crispy and light golden brown (see photo), then remove and set aside.

4. While chickpeas are baking, heat a large metal or cast iron skillet over medium heat. Once hot, add olive oil, garlic and carrots. Sauté for 3 minutes, stirring frequently.

5. Remove skillet from heat, add tomato sauce, oregano, and vegan parmesan cheese, and stir. Place back over heat and bring to a low simmer over medium-low heat. Once simmering, reduce heat to low and continue cooking to thicken, stirring occasionally.

6. Sample sauce and adjust seasonings as needed. Add sweetener of choice at this time if preferred (I went with 1 Tbsp coconut sugar, 1 Tbsp organic cane sugar // amount as original recipe is written // adjust if altering batch size).

7. To make carrot noodles, bring a large pot of water to a boil. Once boiling, add carrots and boil for 2-3 minutes (2 for al dente, 3 for more tender noodles). Drain and set aside.

8. Add 3/4 of the baked chickpeas to the sauce (see photo) and stir.

9. To serve, top carrot noodles with sauce, remaining chickpeas, and any additional toppings (see options above).

10. Leftovers keep well (separate) in the refrigerator for 3-4 days. Reheat sauce in the microwave or saucepan. Add a little water to thin if too thick.

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