• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • About
  • Recipes
  • Life
  • Parenting
  • Natural Living
  • Travel
  • Fitness
  • Book
    • Anti-Inflammatory Drinks for Health
    • I Love My Instant Pot Anti-Inflammatory Recipes
  • Resource Library
    • Get a Password

Happy Healthy Mama

  • Facebook
  • Instagram
  • Pinterest
Home » Recipes » Vegan Recipes » Marinara Sauce with Chickpeas and Kale

Last updated on January 7, 2020. Originally posted on January 7, 2020 By Maryea / 3 Comments

Marinara Sauce with Chickpeas and Kale

Jump to Recipe·Print Recipe
135shares
  • Facebook
  • Twitter

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. Marinara Sauce with Chickpeas and Kale recipe--in a large bowl with a spoon

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.

Marinara Sauce with Chickpeas and Kale recipe--overhead shot of food on the table

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

Marinara Sauce with Chickpeas and Kale recipe--served with spaghetti squash

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!

Print

Marinara Sauce with Chickpeas and Kale

Marinara Sauce with Chickpeas and Kale recipe--in a large bowl with a spoon

★★★★★

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
  • 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

Did you make this recipe?

Tag @https://www.instagram.com/happyhealthymama/ on Instagram and hashtag it #happyhealthymama

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

135shares
  • Facebook
  • Twitter

Filed Under: Anti-inflammatory Diet

Previous Post: « 10 Years of Happy Healthy Mama
Next Post: At-Home Circuit Workout »

Reader Interactions

Comments

  1. Karen says

    August 11, 2020 at 4:49 pm

    Delicious. Thank you!

    ★★★★★

    Reply
  2. mayank sahu says

    January 7, 2020 at 9:19 pm

    awesome recepie
    thanks a lot
    sad shayari

    ★★★★★

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

What are you looking for?

Welcome! I'm Maryea, author of Happy Healthy Mama. I am on a mission to create the healthiest life possible for my family and inspire you to do the same! Read More…

By Category

Easy + Healthy Dinners

a pan ful of tandoori chicken with red onions

Tandoori Chicken Recipe

overhead shot of pan fried salmon

Pan Fried Salmon

a spoonful of Vegan Mushroom Wild Rice Soup

Vegan Mushroom Wild Rice Soup

Oven Baked Caprese Chicken

overhead shot of rosemary roasted chicken

Oven Roasted Chicken

Roasted Turkey Breast recipe--on a plate with fresh cranberries and rosemary

Thanksgiving Dinner Ideas for a Small Crowd

Taco Stuffed Zucchini Boats (Vegan + Gluten Free)

overhead shot of a baked casserole with tomatoes, cheese, and basil in a glass dish with pieces of fresh basil Ono the side

Recipes with Pesto

Archives

Footer

Privacy

Copyright © 2021 · Cookd Pro Theme on Genesis Framework · WordPress · Log in