Marinara Sauce with Chickpeas and Kale

This easy and healthy Marinara Sauce with Chickpeas and Kale is hearty and delicious! It can be served with so many different things, you’ll use this recipe over and over. 

If you ask me what my dinner dreams are made of, I’d answer Marinara Sauce with Chickpeas and Kale. Actually, just about anything with tomatoes and Italian seasoning is a win in my book.

Marinara sauce is nice, but we give it a major upgrade by adding chickpeas and kale. Between the two, we’re getting extra iron, calcium, potassium, folate, protein, zinc, fiber, and vitamins A, K, and C. How’s that for a nutrient-dense, plant-based dinner? BAM.

This sauce is so incredibly easy to make and full of deep, robust flavor. It’s surprising that it only has to simmer for about 20 minutes and is still flavorful.

So what do we actually do with this sauce….we aren’t eating it like a soup. (Although I might consider that…)

How to Serve Marinara Sauce with Chickpeas and Kale

The first and second time I made this I served it with spaghetti squash that I cooked in the Instant Pot.

I really enjoyed this combination and think I’ll serve it this way a lot.

I’m dreaming of all the other ways you could serve this yummy sauce, too, though. Regular pasta of any shape would be great. Simmer eggs in the sauce for breakfast. It would be delicious in a filling for a stuffed zucchini boat. Why not use it for the sauce in this vegetarian Skillet Lasagna? So many choices!

Please let me know how you decide to serve this when you make it. I can’t wait to hear!

Marinara Sauce with Chickpeas and Kale

★★★★★

5 from 2 reviews

This easy-to-make Marinara Sauce with Chickpeas and Kale is perfect to top spaghetti squash, pasta, and so much more!

• Author: Maryea Flaherty | Happy Healthy Mama
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 6 servings 1x
• Category: recipes
• Method: stovetop
• Cuisine: Italian

Ingredients

Scale 1x2x3x

• 1 tablespoon avocado oil
• 1 small yellow onion, diced
• 1 tablespoon minced garlic
• 2 (15 ounce) cans chickpeas (garbanzo beans)
• 1 (15 ounce) can diced tomatoes
• 1 (15 ounce) can tomato sauce
• 1 heaping tablespoon tomato paste
• 1 tablespoon Italian seasoning blend
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 5 leaves latticino kale, stems removed and chopped

Instructions

1. In a large skillet or stockpot over medium heat, heat the oil. Add the onion and sauté until softened, about 5 minutes. Add the garlic and let it cook another 30 seconds-1 minute.
2. Add the chickpeas, diced tomatoes, tomato sauce, tomato paste, Italian seasoning blend, salt, and pepper and bring to a simmer. Allow to simmer, gently, for 15 minutes.
3. Stir in the chopped kale and allow it to simmer until it wilts, a few minutes. Taste and add more salt and pepper, if needed. Enjoy!

Nutrition

• Serving Size: 1/6 of recipe
• Calories: 192
• Sugar: 4.6 grams
• Fat: 5.6 grams
• Saturated Fat: 0.6 grams
• Carbohydrates: 29.2 grams
• Fiber: 8.5 grams
• Protein: 9.1 grams

Keywords: Marinara Sauce

You might enjoy these plant-based dinners, as well.