Saucy Chickpeas

March 09 , 2015 by: Drishty 300-400 Calorie Meals, Mains



This week I decided to make dinners from whatever that is left in my pantry rather than going shopping for more grocerries. I was going through my canned goods shelf and came across a tin of Garbanzo beans and tomato paste. Immediately, I thought of making this dish for dinner. Its super simple and oozes with flavours!
Garbanzo Beans-also known as Chick Peas-originated in the Middle East.  They were first cultivated in about 3000 B.C.  in the Mediterranean area.  They spread to India and to Africa from there.  They were very popular with the Egyptians, the Greeks, and the Romans.  Of course, explorers spread the beans around the world as they traveled on the oceans.Nutritionally, garbanzos are an excellent source of protein, and combined with grain–such as rice or pasta–it becomes a complete protein, as good as meat, but without the fat.  They are a source of cholesterol lowering fiber, and especially high in insoluble fiber which helps prevent digestive disorders such as diverticulosis and irritable bowel syndrome.
In a study published in the Archives of Internal Medicine, eating high fiber foods, such as garbanzos, decreases both coronary heart disease and cardiovascular disease.  They are high in folate (folic acid) and magnesium. both of which help in lowering the risk of heart disease.  Folic acid prevents spina bifida in expectant mothers.  As well, eating garbanzo beans, with their high fiber content, prevents blood sugar levels from rising too rapidly after a meal, making them a beneficial addition for people with diabetes.

1 1/2 Cup of cooked chickpeas – 403 Calories

2 Cups of italian passata (tomato sauce) – 140 Calories

1 tablespoon of grated ginger – 4 Calories

2 tablespoons of finely chopped garlic – 15 Calories

1/2 cup of finely chopped onions – 34 Calories

2 tablespoons of chopped green chillies – 4 Calories

2 tablespoons of sriracha sauce – 10 Calories

1 tablespoon of vegetable oil – 120 Calories

1 tablespoon of punjabi garam masala – 10 Calories

1 tablespoon of fennel seeds – 7 Calories

1 teaspoon of red chili powder – 8 Calories

1 tablespoon of fenugreek leaves (kasoori methi) – 15 Calories

1 teaspoon of sugar – 16 Calories

Salt to taste


Total Calories :  786 Calories

Calories per serving : 393 Calories


In a nonstick pan heat 1 tablespoon of oil. Once the oil heats up add chopped garlic, onions, ginger and green chilies. Saute for about a minute and add fennel seeds. Then add red chili powder, sriracha sauce, punjabi garam masala and fenugreek leaves – saute for another minute. Then add tomato passata, chickpeas, salt and sugar. Let the sauce reduce to a thicker consistency and its ready! Garnish with cilantro (coriander) and serve with either a wholemeal pita bread, chapati (roti) or naan. I am serving them with wheat chapatis (1 small Chapati is around 72 calories only!)

It really is that quick and easy!






  • Yes! I’m constantly saying to myself, “OK. I HAVE to just get creative and use what I have in the pantry and NOT go to the store today.” This is the perfect dish for that! I always have chickpeas and tomato sauce. Great idea.

    • That’s great! Hopefully it tastes great! Good Luck!

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Bonjour, my name is Drishty Ghadia. I was born and raised in India, where in a Vegetarian household I developed my love for cooking spicy food. Then later on moving to and spending 10+ years in the US, I found myself dumbstruck and in love with the high sugar, high fructose corn syrup, high cholesterol - yet oh so addictive food. I mean have you ever gone through an entire menu of The Cheese Cake Factory?

In the past few years I have jumped countries yet again and now I live in the land of Fish and Chips and Yorkshire Pudding - the lovely UK. I love to travel and I believe that you have to taste a culture to understand it. Italian, Spanish, Chinese, French, Swiss, German, Moroccan, Japanese, Malaysian, Sri Lankan, Indian, Peruvian, South African, Kenyan, Middle Eastern - you name it, I've eaten it and tried to make some vegetarian fusion version of it in my kitchen.

Food you eat can either be the safest and most powerful form of medicine or the slowest form of poison. I will be recreating some original and some fusion recipes from my travels in my kitchen and will share them with you here. Hope you enjoy them!

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