Gluten ~ Free Meatless Chickpea Ragu Recipe

Another gluten free option for making a tomato dish, without meat.

Food Fanatic


Meatless Chickpea Ragu/my image
Meatless Chickpea Ragu/my image

8 ounces Brown Rice penne or rotini pasta
4 tablespoons extra virgin olive oil
1/2 medium onion, diced
2 large carrots, diced
10 ounces crimini mushrooms, stems removed and diced
15 ounces chickpeas, drained and thoroughly rinsed
1 tablespoon garlic powder
2 teaspoons herbes de provence, optional
1/8 teaspoon crushed red pepper flakes, optional
1/3 cup red wine, dry
20 ounces tomato puree, or crushed tomatoes
3 tablespoons fresh parsley, chopped, optional
salt and freshly ground black pepper

*You can also add a half a bunch of cilantro, diced very fine for extra added flavor*



  1. Boil a large pot of water. Salt the water and add the pasta. Cook until just al dente, about 7 minutes, and drain.
  2. Meanwhile, place the chickpeas in a blender or food processor and pulse a few times, just until beans are roughly chopped (stop before beans are pureed into a smooth and creamy texture).
  3. Heat the olive oil in a large sauté pan over medium heat. Add the onion and carrots and cook until softened, about 5 minutes.
  4. Add the crimini mushrooms and chopped chickpeas and cook until heated through, about 2 minutes. Season with salt and pepper and add the garlic powder, herbes de provence, and (optional) crushed red pepper flakes. Stir until well combined.
  5. Add the red wine and cook until wine is reduced, about 2 minutes. Add the tomato puree, stir until well combined, and season with additional salt and pepper.
  6. Allow sauce to simmer and cook about 2 minutes more. Remove from heat and immediately stir in cooked pasta.
  7. Top with fresh chopped parsley (optional), and serve.

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