About the Recipe
🌿 Why This Recipe?
This dish combines plant-based protein, healthy fats, and immune-supporting nutrients in a comforting, flavorful way.
✅ Chickpeas for Protein & Energy – High in fiber and plant-based protein, helping to sustain energy levels and support digestion.
✅ Sundried Tomatoes & Basil for Antioxidants – Packed with lycopene and flavonoids, promoting heart health and reducing inflammation.
✅ Pumpkin Seeds & Cashews for Magnesium & Iron – Essential for muscle relaxation, improved circulation, and cognitive function.
✅ Coconut Milk for Creaminess & Healthy Fats – Helps support brain function and hormone balance.
✅ Wild Rice for a Nutrient-Dense Base – A powerhouse grain rich in protein, fiber, B vitamins, and essential minerals that supports sustained energy and digestive health.
Ingredients
🔹 1/3 cup cashews (for richness and creaminess)
🔹 1/4 cup pumpkin seeds (adds texture and a boost of minerals)
🔹 3 oz sundried tomatoes (in a pouch) (intense umami flavor and antioxidants)
🔹 1/3 cup nutritional yeast (adds a cheesy depth and B vitamins)
🔹 1 (28 oz) can of tomatoes (base for the sauce, rich in lycopene)
🔹 5 garlic cloves (immune-boosting and heart-supporting properties)
🔹 1 (14 oz) can coconut milk (adds creamy depth and healthy fats)
🔹 1 tbsp Better Than Bouillon (vegetable base) (for a deep, savory taste)
🔹 1 cup onion, diced (adds sweetness and depth to the sauce)
🔹 2 (14 oz) cans chickpeas, drained and rinsed (plant-based protein source)
🔹 1/3 cup basil, chiffonade (fresh herbaceous brightness)
🔹 2 cups cooked wild rice (nutrient-dense and fiber-rich base)
Optional:
🔹 1/3 cup dairy-free parmesan (I use Follow Your Heart) (adds a savory, cheesy finish)
Preparation
1️⃣ Blend the Sauce Base
In a high-speed blender, combine cashews, pumpkin seeds, sundried tomatoes, nutritional yeast, canned tomatoes, garlic, coconut milk, and Better Than Bouillon. Blend until completely smooth and creamy. Set aside.
2️⃣ Sauté the Onions
In a large Dutch oven or deep skillet, heat a small amount of water (for oil-free sautéing) over medium heat.
Add the diced onions and sauté until softened and translucent (about 3-5 minutes).
3️⃣ Braise the Chickpeas
Pour the blended tomato mixture into the Dutch oven with the onions.
Stir in the chickpeas and mix well to combine.
Cover and allow the mixture to braise on medium heat for 10 minutes, stirring occasionally to prevent sticking.
4️⃣ Finish with Basil & Parmesan
Turn off the heat and stir in the chiffonade basil.
If using, add the dairy-free parmesan for an extra layer of umami and richness.
5️⃣ Serve & Enjoy!
Serve over a grain of choice, with a special emphasis on wild rice as a nutrient powerhouse.
Garnish with extra basil or a sprinkle of dairy-free parmesan for added flavor.
🌟 Variations & Customizations
🌿 Spicy Version: Add ½ tsp red pepper flakes or cayenne pepper for a mild kick.
🌿 Extra Creamy: Blend ½ cup cooked white beans into the sauce for an even richer texture.