Cauliflower with chickpeas and tomato sauce

Cauliflower with chickpeas and tomato sauce: a delicious fasting recipe

When it comes to preparing quick, healthy, and flavorful meals, cauliflower with chickpeas and tomato sauce proves to be an excellent choice. This recipe is not only easy to make but also economical, perfect for fasting days or for anyone looking to include more vegetables in their diet. Additionally, it is a versatile option that can be adapted to taste and preferences.

Recipe History

Over time, cauliflower has been appreciated not only for its delicate taste but also for its nutritional benefits. Chickpeas, on the other hand, are a traditional ingredient that has been used in various cultures, being an excellent source of plant-based protein. Combining these ingredients results in a tasty dish that blends textures and flavors, adding a splash of color and vitality to your meal.

Preparation time: 15 minutes
Baking time: 30 minutes
Total time: 45 minutes
Number of servings: 4

Necessary Ingredients

- 300-400 g cauliflower (about half a medium cauliflower)
- 1/2 can chickpeas (about 200 g, drained and rinsed)
- 1/2 can tomatoes in juice (about 200 g)
- 2 large carrots (peeled and grated)
- 1/2 red bell pepper (sliced thinly)
- 1 garlic clove (minced)
- Salt (to taste)
- Pepper (to taste)
- 2 tablespoons olive oil or sunflower oil
- Fresh parsley (chopped, for garnish)

Necessary Utensils

- A pot for boiling
- A frying pan
- A baking dish
- A spatula
- A knife and a cutting board

Step-by-step Preparation

1. Preparing the cauliflower: Start by breaking the cauliflower into small florets. These will boil quickly and absorb the flavors of the tomato sauce. After slicing the cauliflower, boil it in salted water for 5-7 minutes until it becomes slightly soft but not fully cooked. Then, drain it and set it aside.

2. Sauté the vegetables: In a frying pan, add the 2 tablespoons of oil and heat it over medium heat. Add the grated carrot and sliced bell pepper. Sauté the vegetables for 2-3 minutes, stirring constantly, until they become slightly soft. This step will enhance the flavors and create a delicious base for your sauce.

3. Creating the sauce: Once the vegetables are sautéed, add the tomatoes from the can to the frying pan. If using whole tomatoes, mash them with a fork to create a smooth sauce. Season with salt and pepper to taste and let the sauce simmer for about 5 minutes. This step will help meld the flavors and form a rich sauce.

4. Assembling the dish: In a baking dish, combine the boiled cauliflower, drained chickpeas, and the resulting tomato sauce. Mix well to ensure that each cauliflower floret is covered with sauce.

5. Baking: Preheat the oven to 180°C. Place the dish in the oven and bake for 25-30 minutes. This will allow the flavors to develop and give a slightly browned appearance, making the dish look even more appetizing.

6. Finishing and serving: After the baking time is up, remove the dish from the oven. Sprinkle the chopped fresh parsley on top for a touch of freshness. If you are not fasting, you can also add some grated cheese for extra flavor.

Serving Suggestions

This recipe can be served warm alongside a fresh salad or a side of rice. It can also be accompanied by a slice of fresh bread. If you want a heartier meal, you can combine the dish with a vegetable soup or a chickpea salad to add a crunchy texture.

Nutritional Benefits

Cauliflower is an extremely nutritious vegetable, rich in vitamin C, vitamin K, fiber, and antioxidants, contributing to immune system health and digestion. Chickpeas are an excellent source of plant-based protein and fiber, providing a long-lasting feeling of fullness. This recipe is not only delicious but also very healthy, making it an ideal choice for a balanced diet.

Frequently Asked Questions

1. Can I use frozen cauliflower?
Yes, frozen cauliflower is an excellent option. Make sure to thaw it before use and boil it for 3-4 minutes to soften it.

2. What other vegetables can I add?
You can experiment with various vegetables such as zucchini, eggplant, or spinach. Each addition will give a unique note to your dish.

3. Is it possible to make the dish spicier?
Absolutely! You can add a bit of chili pepper or red pepper flakes to the tomato sauce for an extra kick.

4. How can I store leftovers?
The dish keeps well in the fridge for 2-3 days in an airtight container. You can reheat it in the oven or microwave.

5. Is it suitable for vegans?
Absolutely! This recipe is 100% vegan, perfect for anyone looking to reduce their intake of animal products.

Possible Variations

To add a personal touch, you can try adding spices like cumin, paprika, or oregano to the tomato sauce. You can also turn this recipe into a curry dish by adding coconut milk and curry powder.

In conclusion, cauliflower with chickpeas and tomato sauce is a simple yet flavorful recipe that is sure to impress anyone who tastes it. Perfect for fasting days or for a healthy meal, this dish combines tradition with innovation, providing you with an unforgettable culinary experience. Experiment with the ingredients and discover combinations you love! Enjoy!