Protein-Packed Chickpea Marinara
A hearty, protein-rich marinara sauce made with canned chickpeas, crushed tomatoes, and Italian herbs. This simple sauce comes together quickly and turns a simple pasta night into a satisfying, high-protein meal.
For 4 servings
Cook the pasta.
Bring a large pot of water to a rolling boil. Add 1 tsp of salt and the pasta. Cook according to package directions until al dente. Reserve about 1/2 cup of pasta water before draining.
TIPCooking the pasta al dente prevents it from getting mushy when mixed with the hot sauce.Sauté the aromatics.
- While the pasta cooks, heat the olive oil in a large skillet or pot over medium heat.
- Add the chopped onion and cook until softened and translucent, about 4-5 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
TIPBe careful not to burn the garlic, as it can make the sauce bitter.Simmer the marinara sauce.
- Pour in the crushed tomatoes and add the rinsed chickpeas.
- Stir in the dried oregano, dried basil, red pepper flakes (if using), salt, and black pepper.
- Bring the sauce to a gentle simmer and cook for 10-12 minutes, stirring occasionally, to allow the flavors to meld.
TIPFor a thicker sauce, you can gently mash about a quarter of the chickpeas with the back of a spoon.Finish the sauce and combine.
- Remove the sauce from the heat and stir in the nutritional yeast until it's fully dissolved.
- Add the drained pasta to the skillet with the sauce.
- Toss everything together until the pasta is well-coated. If the sauce is too thick, add a splash of the reserved pasta water to reach your desired consistency.
Garnish and serve.
Divide the pasta among four bowls. Garnish with fresh basil and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, mash about half of the chickpeas before adding them to the sauce.
- 2Boost the vegetable content by adding a cup of fresh spinach or kale to the sauce during the last few minutes of simmering.
- 3This sauce is great for meal prep. Store it in an airtight container in the fridge for up to 4 days.
- 4Use high-protein or whole wheat pasta to further increase the protein and fiber content of the dish.
Adapt it for your goals.
Gluten free
Use your favorite brand of gluten-free pasta and ensure the nutritional yeast is certified gluten-free.
spicySpicy
Increase the red pepper flakes to 1/2 teaspoon or add a finely chopped chili pepper along with the garlic.
healthyHealthy
Add finely diced carrots and celery with the onion for extra vegetables and nutrients. Use whole wheat pasta for more fiber.
kid friendlyKid friendly
Omit the red pepper flakes and blend the sauce until smooth before adding the chickpeas and pasta for a less chunky texture.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Chickpeas are a fantastic source of protein, which is essential for muscle repair, growth, and overall body function.
High in Dietary Fiber
The combination of chickpeas and pasta provides a significant amount of dietary fiber, promoting digestive health and helping you feel full and satisfied.
Rich in Lycopene
Cooked tomatoes are a great source of lycopene, a powerful antioxidant linked to a reduced risk of certain chronic diseases.
Provides Complex Carbohydrates
The pasta offers complex carbohydrates that provide sustained energy, making this a great meal to fuel your body.
Frequently asked questions
Yes, it's a very healthy dish. It's packed with plant-based protein and fiber from the chickpeas, and lycopene from the tomatoes. Using minimal oil keeps the fat content low.