This vibrant and flavorful Zucchini Chickpea Tomato Sauce is a perfect example of how simple ingredients can create a delicious and satisfying meal. Packed with protein-rich chickpeas, tender zucchini, and the bright acidity of tomatoes, this sauce is a versatile culinary chameleon. It's easily adaptable to your preferred spice level and can be served over pasta, rice, quinoa, or even used as a pizza topping. This vegan and vegetarian-friendly recipe is not only healthy and wholesome but also incredibly quick and easy to prepare, making it ideal for busy weeknights.
Forget jarred sauces filled with additives! This recipe showcases fresh, seasonal produce for a truly delightful taste experience. The combination of zucchini's subtle sweetness and the earthy chickpeas creates a depth of flavor that will surprise and delight your taste buds. Ready to dive in and create this culinary masterpiece? Let's get started with the step-by-step instructions below.
Tools Needed
- Pot or pan
Ingredients
- Zucchini (or courgette, cusa): 4 cups
- Canned Tomatoes: 400ml (1 can)
- Chickpeas: 2 cups (1 can, rinsed)
- Onion: 1 cup (optional)
- Chili
- Garlic: 1 tablespoon
- Oregano: 2 teaspoons
- Cumin: 2 teaspoons
- Salt: 1 teaspoon
- Pepper: 1 teaspoon
- Olive Oil: 3 tablespoons
- Water or Stock: 1 cup
- Parsley or Mint
Step-by-Step Instructions
Step 1. Sauté Aromatics and Zucchini
- Heat olive oil in a pot or pan over medium heat. Add chopped onion and garlic; cook for 3-4 minutes.
- Add oregano, cumin, salt, pepper, and optional chili. Stir well.
- Add zucchini and cook for another 3-4 minutes, stirring frequently.
Step 2. Combine Ingredients and Simmer
- Add chickpeas and canned tomatoes. Stir in a cup of water (or stock).
- Reduce heat to slightly above a simmer. Cook for about 7 minutes, stirring occasionally.
Step 3. Season and Finish
- Remove from heat. Adjust salt and pepper to taste. Stir in fresh parsley or mint.
Read more: Ethiopian Kikel Kikil: Vegan Vegetable Stew Recipe
Tips
- You can cut the zucchini into rounds instead of sticks.
- Rinse canned chickpeas in cold water before using.
- Serve with bread, pasta, or rice.
Nutrition
- Calories: 650
- Fat: 28g
- Carbs: 90g
- Protein: 25g
FAQs
1. Can I use canned diced tomatoes instead of fresh?
Yes! Canned diced tomatoes work perfectly. Just drain them well before adding them to the sauce.
2. What can I serve this sauce with?
This sauce is incredibly versatile! Enjoy it over pasta, rice, quinoa, polenta, or even as a pizza topping. It's also delicious spooned over roasted vegetables.
3. How can I make this sauce spicier?
Add a pinch of red pepper flakes, a diced jalapeño, or a dash of your favorite hot sauce to increase the heat.
This simple zucchini chickpea tomato sauce is a delicious and versatile addition to any meal. Enjoy its fresh flavors and satisfying texture, knowing you've created a healthy and plant-based dish. We hope you enjoy experimenting with this recipe and making it your own!