Garbanzo Beans in Tomato Sauce – Jewish Food Hero Kitchen
This simple, seven-ingredient garbanzo beans in tomato sauce from the Jewish Food Hero Kitchen is the perfect accompaniment to any whole grain or pasta. It also works as a great quick lunch alongside a big green salad. It is healthy, simple to make, delicious, and your kids will love it too.
Traditional Garbanzo Beans in Tomato Sauce Recipes
Traditional biryani recipes are doused with butter or oil and oftentimes include chicken or shrimp in the ingredients. Meat and animal fat are not necessary for a flavorful biryani, nor are they a source of nutrients for your body.
Traditional tomato sauce recipes might include meat, oil, and large amounts of dairy. Everyone has their favorite tomato sauce recipe that they serve with pasta. However, you don’t need any of those heavy ingredients for a truly delicious tomato sauce.
While any typical Italian restaurant might serve their special tomato sauce doused with butter, heavy cream, and parmesan cheese, these ingredients have no place in a healthy diet. Despite the popular belief, our bones don’t benefit from the intake of dairy products like milk or cheese. In fact, the proteins found in animal products can promote bone loss leading to a whole host of health issues, including osteoporosis. If you’re interested in learning more about the common diary myths and why you should exclude this food group from a healthy diet, you can take a look at this article
About This Healthier Plant-Based Garbanzo Bean Recipe
This healthier plant-based recipe gives us all the flavor of a traditional red sauce dish while being oil-free, meat-free, and dairy-free. It has two main ingredients: tomatoes and garbanzo beans. You can choose to make this sauce using fresh tomatoes of using a pre-made tomato sauce. It is the secret spice blend of cinnamon and cumin that gives this tomato sauce recipe an amazing flavor.
About the Ingredients in this Garbanzo Beans in Tomato Sauce Recipe
Garbanzo beans: A true staple in Israeli cuisine, garbanzo beans (or chickpeas) have a buttery taste and a nut-like texture. They also happen to be a very healthy addition in our diet. The humble garbanzo beans are an excellent choice for vegans and vegetarians as they offer 15 grams of plant-based protein per cup of cooked beans. They are also rich in fiber, vitamin K, manganese, and selenium. You can buy them canned or dried. Both are great options, but the dried ones do take a bit of planning as you need to soak them overnight and cook them for at least an hour.
Tomatoes: While fresh tomatoes are an excellent source of vitamin C, you might actually want to consider adding more cooked tomato products in your diet as cooking tomatoes increases our ability to absorb their cancer-fighting antioxidant lycopene. A good-quality, organic tomato sauce is a pantry staple in my kitchen.
Garbanzo Beans in Tomato Sauce Tips
Add more vegetables: In the final 15 minutes of cooking, add diced carrots or yellow pepper to add color and crunch
Add more heat: add a bit of diced chili pepper to the sauce or ½ teaspoon of chili powder
Add more spices: Season the sauce to your tastes – try a bit of star anise, ground coriander or maybe some fresh herbs like parsley or basil
Other gluten-free options: Serve this as a topping on baked potato, baked pumpkin or baked sweet potato
3 cups cooked garbanzo beans (from two 15-ounce cans of beans)
12 cups peeled and chopped tomatoes (from about 12 medium tomatoes) or 4 cups fat-free organic tomato sauce
3 garlic cloves, minced
1 onion, diced
¼ cup vegetable broth or water
2 tablespoons tomato paste
1 tablespoon lemon juice
Chopped cilantro and green onion
Large pot, if using fresh beans
Blender or food processor, if using fresh tomatoes
Medium serving bowl
If you’re using dried garbanzo beans: Soak the beans for 6 to 8 hours, or overnight, in a large pot, then drain, rinse, and cover them with fresh water by 1 inch.
Bring the garbanzo beans to a boil, then reduce to a simmer while covered on low heat. Simmer for 2 hours or until soft. Add water as needed while cooking and season with salt to taste at the end (do not add salt at the beginning, or the beans will not soften properly). If you’re using the canned garbanzo beans, simply rinse and drain them before adding to the sauce.
To make the tomato sauce, boil ¼ cup of water in a large saucepan and add the onion and garlic. Cook, stirring occasionally, until the onion becomes soft and translucent, around 4-5 minutes.
Add in the tomato sauce and paste (if you’re using fresh tomatoes, blend them in a blender or a food processor first). Stir in the cumin, cinnamon, lemon juice, salt, and pepper.
Boil for 30 minutes on low heat, stirring occasionally, until the sauce is nicely thickened and rich.
Once the sauce is done, stir in the cooked beans, and cover until serving.
When ready to serve, transfer to a medium serving bowl, sprinkle with chopped cilantro and green onion, and serve family style at the table. Enjoy!