Description
A rich, plant-based Tuscan-inspired recipe featuring coconut-milk-based sauce, fiber-dense chickpeas, and savory depth from sun-dried tomatoes and chili. Quick, affordable, and satisfying for vegans and omnivores alike.
Ingredients
1 tbsp olive oil
1 small yellow onion, minced
3 cloves garlic, minced
1½ tbsp tomato paste
½ cup sun-dried tomatoes (oil-packed or rehydrated)
2 cups cooked chickpeas (canned or stewed)
1 can (14 oz/400ml) full-fat coconut milk
½ tsp red chili flakes
1 tbsp Italian seasoning
Salt and pepper to taste
Optional: ¼ cup nutritional yeast for extra umami
Instructions
Heat olive oil in a large skillet over medium heat. Sauté onion until golden, about 5 minutes.
Add garlic and tomato paste; cook 2 minutes until fragrant.
Stir in sun-dried tomatoes and cook 3 minutes to meld flavors.
Pour in coconut milk, red chili flakes, Italian seasoning, and ½ tsp salt. Simmer 10 minutes.
Gently stir in chickpeas and continue simmering 5 minutes to infuse flavors.
Blend half the mixture with an immersion blender for a velvety texture, or transfer ½ cup to a blender and blend smoothly to create a swirl.
Adjust seasoning and garnish with fresh herbs or nutritional yeast before serving.
Notes
Use extra virgin olive oil for enhanced flavor
Freshly minced garlic and finely chopped sun-dried tomatoes yield better depth
Serve over rice, pasta, or crusty bread
Leftovers store well in the fridge for 3–4 days and freeze for up to 3 months
- Prep Time: 10
- Cook Time: 20
- Category: Healthy Quick Meals | Easy Clean Eating Recipes
- Method: Stir-Fry/Simmer
- Cuisine: Modern Fusion
Nutrition
- Serving Size: 1 bowl (approx. 1¼ cups)
- Calories: 320
- Sugar: 2g
- Sodium: 200mg
- Fat: 22g
- Saturated Fat: 16g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg