Ingredients
- 3 tbsp olive oil
- 1/2 white onion thinly sliced
- 6 cloves garlic thinly sliced
- 1 tsp red pepper flakes (or to taste)
- 1/2 tsp dried oregano
- 1/4 tsp ground black pepper
- 1/4 tsp salt
- 2/3 cup dry white wine
- 28 oz crushed tomatoes (or 3 cups fresh, strained tomato puree)
- 1 sprig fresh basil (optional)
- 3 cups cooked chickpeas (equal to 2 14-oz cans) rinsed, drained, and patted dry
- 1/4 cup finely chopped fresh flat-leaf parsley
Instructions
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Ideally, use a wide and deep skillet – it needs to hold over 6 cups in volume. You can use a soup pot if needed. Heat the olive oil over medium heat, and when hot, add the onion with a pinch of salt. Cook for 4-6 minutes, stirring occasionally, or until softened and starting to become translucent (try to avoid browning it; turn down the heat if needed).
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Stir in the garlic, red pepper flakes, oregano, black pepper, and salt. Cook for about 90 seconds or until the garlic is fragrant. Add the white wine and stir. Continue cooking until the wine starts to evaporate.
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Add the tomatoes and stir well. Reduce the heat to medium-low. If using the fresh basil sprig, add it whole to the pan. Simmer for about 20 minutes, stirring occasionally, or until the tomatoes thicken. Remove the basil and discard it.
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Make sure your chickpeas are patted dry so that they don’t add liquid to the stew. Stir in the chickpeas, and simmer until hot throughout, about 5 minutes. Stir in the chopped parsley. Season to taste with additional salt (will depend on the type of chickpeas and tomatoes that you use) and red pepper flakes. Serve warm with rice, polenta, or bite-sized pasta like orzo.
Notes
VARIATIONS: Spinach or kale can easily be added in, wilting until tender while the mixture simmers. Dish can be used without the chickpeas as a sauce for regular pasta.
HEAT LEVEL: Red pepper flakes can vary. I was using Frontier brand when I tested this recipe and I added extra beyond the original 1 tsp. I also love spicy food. It’s best to start with 1 tsp and add from there, to be safe, because some chili flakes can be extra hot. If you don’t like spicy food at all, this recipe might not be for you.
Nutrition
Serving: 1fourth recipe | Calories: 346kcal | Carbohydrates: 40g | Protein: 11g | Fat: 14g | Potassium: 1201mg | Fiber: 12g | Sugar: 9g | Vitamin A: 4500IU | Vitamin C: 34.7mg | Calcium: 370mg | Iron: 3.1mg
