Chickpea Tomato Paste Vegan Recipe for Easy Healthy Meals

Looking for a hearty and flavorful vegan dish that’s both nutritious and easy to make? This chickpea tomato paste vegan recipe is exactly what you need to add a burst of color and taste to your meal rotation.

Combining the creamy texture of chickpeas with the rich, umami flavor of tomato paste, this recipe delivers a satisfying and wholesome experience that’s perfect for lunch or dinner. Whether you’re a seasoned vegan or simply want to include more plant-based meals in your diet, this dish is packed with protein, fiber, and essential nutrients that will keep you energized and satisfied.

Not only is this recipe simple to prepare, but it also uses pantry staples that you probably already have. It’s an excellent option for a quick weeknight meal or a make-ahead dish to enjoy throughout the week.

Plus, the flavors marry beautifully, offering a robust and comforting taste that everyone will love.

Why You’ll Love This Recipe

Versatile and nutritious: Chickpeas are loaded with plant-based protein and fiber, making this dish not only delicious but also a great way to fuel your body. The tomato paste adds a rich depth of flavor and a lovely vibrant color that makes the dish as appealing to the eyes as it is to the palate.

Quick and easy: This recipe comes together in under 30 minutes with minimal ingredients and fuss. It’s perfect for busy days when you want something healthy without spending hours in the kitchen.

Budget-friendly: Using simple pantry ingredients like canned chickpeas and tomato paste keeps costs low. It’s an affordable way to eat well without breaking the bank.

Ingredients

• 2 cups cooked chickpeas (or one 15 oz can, drained and rinsed)
• 3 tablespoons tomato paste
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon chili flakes (optional, for a little heat)
• 1 cup vegetable broth
• Salt and black pepper to taste
• Fresh parsley or cilantro for garnish
• Juice of half a lemon

Equipment

• Large skillet or sauté pan
• Wooden spoon or spatula
• Measuring spoons
• Knife and cutting board
• Can opener (if using canned chickpeas)
• Bowl for serving
• Optional: blender or food processor (if you prefer a smoother texture)

Instructions

1. Prepare the aromatics: Heat the olive oil in your skillet over medium heat. Add the chopped onion and sauté until soft and translucent, about 5 minutes.
2. Add the garlic and spices: Stir in the minced garlic, smoked paprika, cumin, and chili flakes. Cook for another 1-2 minutes until fragrant, stirring frequently to avoid burning.
3. Incorporate the tomato paste: Add the tomato paste to the pan and stir well, allowing it to cook and caramelize slightly for about 3 minutes. This step intensifies the flavor.
4. Add chickpeas and broth: Toss in the chickpeas and pour in the vegetable broth. Stir everything together and bring to a gentle simmer.
5. Simmer and reduce: Allow the mixture to simmer uncovered for 10-12 minutes, stirring occasionally. The broth will reduce, and the flavors will meld beautifully.
6. Season and finish: Season with salt and black pepper to taste. Stir in the lemon juice to brighten the dish.
7. Optional blending: For a creamier texture, transfer half or all of the chickpea tomato mixture to a blender and pulse until smooth. Then, mix it back into the pan.
8. Garnish and serve: Sprinkle fresh parsley or cilantro on top and serve warm with your favorite sides.

Tips & Variations

Tip: If using canned chickpeas, rinse them well to remove excess sodium and improve the overall taste.

Variation: Add chopped bell peppers or spinach during the simmering step for an extra nutritional boost and color.

Make it spicy: Increase chili flakes or add a dash of hot sauce for a fiery kick.

Serve it as a dip: Blend the mixture fully and use it as a flavorful vegan dip for pita or fresh veggies.

Nutrition Facts

Serving Suggestions

This chickpea tomato paste dish pairs wonderfully with a variety of sides. For a filling vegan meal, serve it over fluffy quinoa, brown rice, or your favorite whole grain.

It also works beautifully as a topping for baked potatoes or toasted sourdough bread.

Looking for a lighter option? Use it as a savory spread inside wraps or sandwiches alongside fresh greens and avocado.

The rich tomato and chickpea flavors complement crisp salads and roasted vegetables perfectly.

For inspiration on pairing vegan dishes, check out our Thelma Sanders Squash Recipe — it’s a fantastic side that complements this chickpea tomato paste recipe.

Conclusion

This chickpea tomato paste vegan recipe is a fantastic example of how simple ingredients can come together to create an exceptionally flavorful and nourishing dish. Whether you’re new to vegan cooking or a long-time plant-based eater, this recipe is sure to become a staple in your kitchen.

Its versatility, ease of preparation, and wholesome nutrition make it perfect for busy weeknights or meal prepping for the week ahead.

Don’t hesitate to experiment with the flavors and add your own twist, whether through spices, vegetables, or serving styles. For more wholesome recipe ideas that cater to a variety of tastes and dietary needs, explore our collection including the comforting Bariatric Meatloaf Recipe or the tangy and spicy Pickled Cherry Pepper Recipe.

Happy cooking!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Chickpea Tomato Paste Vegan Recipe”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A flavorful and hearty vegan dish combining chickpeas and rich tomato paste. Perfect for a quick and nutritious meal.”, “prepTime”: “PT10M”, “cookTime”: “PT25M”, “totalTime”: “PT35M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“2 cups cooked chickpeas (or 1 can, drained and rinsed)”, “2 tablespoons tomato paste”, “1 medium onion, finely chopped”, “2 cloves garlic, minced”, “1 tablespoon olive oil”, “1 teaspoon smoked paprika”, “1/2 teaspoon ground cumin”, “1/4 teaspoon chili flakes (optional)”, “1/2 cup vegetable broth”, “Salt to taste”, “Fresh parsley for garnish”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Heat olive oil in a pan over medium heat.”}, {“@type”: “HowToStep”, “text”: “Add chopped onion and saut\u00e9 until translucent.”}, {“@type”: “HowToStep”, “text”: “Stir in minced garlic and cook for 1 minute.”}, {“@type”: “HowToStep”, “text”: “Add tomato paste, smoked paprika, cumin, and chili flakes; cook for 2 minutes.”}, {“@type”: “HowToStep”, “text”: “Add chickpeas and vegetable broth, then simmer for 15 minutes.”}, {“@type”: “HowToStep”, “text”: “Mash some chickpeas lightly to thicken the mixture.”}, {“@type”: “HowToStep”, “text”: “Season with salt to taste.”}, {“@type”: “HowToStep”, “text”: “Garnish with fresh parsley and serve warm.”}], “nutrition”: {“calories”: “250 kcal”, “proteinContent”: “12 g”, “fatContent”: “7 g”, “carbohydrateContent”: “35 g”}}