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Emma Hartwell

Marry Me Chickpeas (One Pan, 12g Fiber)

The plant-based answer to marry me chicken: chickpeas and whole wheat orzo simmered in a creamy sun-dried tomato sauce, all in one pan, with 12 grams of fiber a serving.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Italian
Calories: 520

Ingredients
  

  • 2 tbsp olive oil use the oil from the sun-dried tomato jar if you have it
  • 1 small onion finely diced
  • 4 cloves garlic minced
  • 1/2 cup sun-dried tomatoes in oil drained and roughly chopped
  • 1 tsp dried oregano
  • 1/2 tsp red pepper flakes or to taste
  • 1 cup whole wheat orzo
  • 2 cans chickpeas 15 oz each, drained and rinsed
  • 2 1/2 cups vegetable broth
  • 1 cup full-fat coconut milk or heavy cream
  • 5 oz baby spinach about 5 big handfuls
  • 1/2 cup grated parmesan optional
  • fresh basil, salt and black pepper to serve

Method
 

  1. Warm the olive oil in a large deep skillet over medium heat. Add the onion and cook 4–5 minutes until soft and translucent.
  2. Add the garlic, chopped sun-dried tomatoes, oregano and red pepper flakes. Cook 1–2 minutes, stirring, until fragrant and the oil turns a deep sunset red. This is where the flavour of the whole dish gets built — do not rush it.
  3. Stir in the orzo and toast for one minute, turning it in the red oil until every grain is coated.
  4. Add the chickpeas and the broth. Bring to a boil, then drop to a steady simmer and cook uncovered 10–12 minutes, stirring often so the orzo does not catch on the bottom, until the orzo is al dente and most of the liquid has been drunk up.
  5. Pour in the coconut milk and simmer another 3–4 minutes, until the sauce thickens and turns glossy and blush-coloured.
  6. Add the spinach a handful at a time, stirring until each one wilts before adding the next. Stir through the parmesan if using.
  7. Take off the heat and season generously with salt and black pepper — it needs more salt than you think. Tear over fresh basil and serve straight from the pan, with bread for the sauce.

Notes

Fiber: ~12g per serving — about 8g from the chickpeas and 4g from the whole wheat orzo. Regular orzo drops it to roughly 9g.
Make it vegan: use coconut milk and swap the parmesan for 2 tablespoons of nutritional yeast.
Storage: keeps 4 days refrigerated. The orzo keeps drinking the sauce as it sits — loosen with a splash of broth when reheating.
New to this much fiber? Ramp up gradually and drink water — see our fibermaxxing guide.