Vegan Chickpea Tomato Ragu
Classic ragu gets a vegan twist with chickpeas and fire-roasted tomatoes! This Vegan Chickpea Tomato Ragu has the classic flavors we love but with the plant-based health benefits. Oil-free and so delicious!
Servings: 4 servings
Ingredients
- 2 15 oz cans fire-roasted crushed tomatoes, slightly pureed
- 1/2 packed cup (80g) diced red onion
- 4 medium carrots, diced 1/4 inch thick (you'll need 1 1/2 cups, 190g)
- 1 cup (128g) diced celery
- 1/2 teaspoon fine salt
- 4 large cloves garlic, minced
- 1/2 cup (120g) dry red wine, like Cabernet Sauvignon or Merlot (SEE NOTE)
- One 15 oz can low-sodium chickpeas, drained and rinsed
- 1 teaspoon dried basil
- 1/4 teaspoon ground pepper
- 1/2 teaspoon red pepper flakes (optional for a delicious kick!)
Note: While I strongly recommend the red wine for the most amazing flavor and classic flavor, if you avoid wine, then replace it with low-sodium veggie broth and a 1/2 tablespoon dark balsamic vinegar. If at the end of cooking you want a stronger flavor, add a bit more vinegar, but the tomatoes do put out a lot of flavor as well.
Instructions
- Before beginning, go ahead and add the tomatoes to any blender or food processor. I do not like chunks of tomato in my sauces, so I like to just briefly blend them up into a thick sauce consistency, but not a liquid, just a few seconds. This makes for more ragu sauce and more flavors to combine as well. Set aside.
- Add 1/2 cup water to a large pan with the onion, carrots, celery and the 1/2 teaspoon of salt over medium heat. Bring to a simmer and cook for about 5 minutes until just tender.
- Add the garlic and stir constantly for another minute. A lot of the water should be gone now. Cook another minute or so if needed.
- Add the red wine and cook another 5 minutes until it mostly cooks down.
- Add the tomatoes, chickpeas, dried basil, pepper and red pepper flakes (if using). Stir well and let it come back to a simmer. Then reduce to medium-low, closer to low, and cook for 20 minutes covered. The sauce should have greatly reduced to a nice thick texture and no longer soupy. Refer to photo in pan. If you would like a more minced version, you can mash up some of the chickpeas. I loved them whole, but it will be less chickpea obvious if you mash some, if you prefer. If you used the vinegar option (instead of wine) taste and add any more if desired, keeping in mind it is very strong.
- Serve over spaghetti or preferred pasta. Top with extra red pepper flakes.
Notes
Time-saving tip: The cooking part of this meal comes together in about 30 minutes. It's mainly the chopping of the veggies that takes a bit. To save time, chop all of the veggies the day before and seal in a ziplock bag, then meal time is ready quickly.
Nutrition per serving: 200 calories | 1.1g fat | 4.1g protein | 35g carbs | 7.9g fiber | 13.3g sugar | 705mg sodium