Recipe description
July 23, 2026
Spanish chickpea bowl with tomato
A fiber-rich, tomato-bright bowl to support everyday digestion.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Contains polyphenol-rich ingredients like tomatoes, olive oil, and herbs.
- Balanced with plant protein, healthy fats, and moderate carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chickpea
400
gram
Tomato
4
piece
Onion, red
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Paprika powder
1
teaspoon
Parsley
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Drain and rinse the chickpeas. Dice the tomatoes and finely chop the red onion and garlic.
2
Heat olive oil in a pan over medium heat. Add the chopped onion and garlic, sauté for 2-3 minutes until softened.
3
Add the diced tomatoes and paprika powder to the pan. Cook for 5-7 minutes until tomatoes break down and form a sauce.
4
Stir in the chickpeas and cook for another 3-4 minutes until heated through.
5
Remove from heat and stir in lemon juice, chopped parsley, salt, and pepper.
6
Divide the chickpea mixture between two bowls and serve warm.
More Recipes For Your Gut
Nutrition
532 kcal
Calories
18 g
Protein
54 g
Carbohydrates
8 g
Fiber
4 g
Sugar
15 g
Fat
2 g
Saturated fat
1.4 g
Salt
FAQ
Is this dish vegan?
Yes—it's plant-based and suitable for vegans.
Is this gluten-free?
Yes, all ingredients are gluten-free.
How should I store leftovers and how long will they keep?
Refrigerate in an airtight container for 3-4 days and reheat gently.
Can I make this ahead or for meal prep?
Yes—prep chopped ingredients in advance and reheat before serving.
Can I substitute ingredients if I don't have them?
Yes—try cumin or chili flakes, cilantro for parsley, lime for lemon, or avocado oil for olive oil.
How spicy is it, and can I adjust the heat?
It's mild; add more paprika or chili flakes to increase heat, or reduce.
How should I serve it for a complete meal?
Serve warm on its own or with rice, quinoa, bread, or a green salad.
Can I freeze leftovers?
Yes, you can freeze leftovers, but texture may change.
What are the main nutritional benefits of this dish?
High in fiber from chickpeas and tomato polyphenols; fits a plant-forward eating pattern.
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