Low Carb 🤖 AI Generated

Marry Me Chickpeas: Creamy Sun-Dried Tomato Skillet

This Italian-inspired chickpea skillet delivers the creamy, herb-laden indulgence of a traditional pasta dish without the carb overload. Our Fat Switch swaps heavy cream for Greek yogurt and uses nutrient-dense vegetables, cutting 40% of calories while amplifying umami and herbaceous depth.

20m

Prep Time

25m

Cook Time

Servings

348

Calories

22g

Protein

🛒 Ingredients

✓ 1.5 tablespoons extra-virgin olive oil
✓ 1 medium shallot, thinly sliced
✓ 3 cloves garlic, minced
✓ 1 can (15 oz) chickpeas, drained and rinsed
✓ 1/2 cup sun-dried tomatoes (oil-packed, chopped)
✓ 1/2 cup cherry tomatoes, halved
✓ 1/4 cup dry white wine or vegetable broth
✓ 1 teaspoon Dijon mustard
✓ 1/2 teaspoon red pepper flakes
✓ 2/3 cup plain Greek yogurt (0% or 2% fat)
✓ 1/4 cup low-sodium vegetable broth
✓ 2 tablespoons fresh basil, chopped
✓ 1 tablespoon fresh parsley, chopped
✓ 1 teaspoon fresh thyme leaves
✓ 1/2 teaspoon sea salt
✓ 1/4 teaspoon black pepper
✓ 1/4 teaspoon garlic powder

👨‍🍳 Instructions

1. Warm the Pan & Sauté Aromatics: Heat olive oil in a large skillet over medium heat. Add sliced shallot and sauté for 3–4 minutes until softened and translucent. Add minced garlic and sauté for another 60 seconds until fragrant—do not brown.

2. Bloom the Spices: Stir in red pepper flakes and Dijon mustard, cooking for 30 seconds. This blooms the flavors and creates a flavorful base.

3. Deglaze & Build Depth: Pour in white wine or vegetable broth, scraping the pan bottom with a wooden spoon to release caramelized bits. Let simmer for 2 minutes until reduced by half.

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4. Add Chickpeas & Tomatoes: Stir in rinsed chickpeas, sun-dried tomatoes, and cherry tomatoes. Gently combine and cook for 3–4 minutes, allowing flavors to meld.

5. Temper & Fold in Yogurt: In a small bowl, whisk Greek yogurt with vegetable broth until smooth. Remove skillet from heat, let cool 30 seconds, then slowly fold yogurt mixture into chickpeas, stirring gently to avoid breaking.

6. Season & Finish with Herbs: Return skillet to low heat and warm through gently (do not boil—yogurt can split). Season with salt, pepper, and garlic powder. Fold in fresh basil, parsley, and thyme.

7. Taste & Adjust: Add a squeeze of lemon juice if needed for brightness. Taste and adjust seasoning. Serve immediately in shallow bowls.

📊 Nutrition per Serving

Calories348 kcal

Protein22g

Carbohydrates48g

Fat10g

🏷️ Tags

#low-carb chickpea recipes#creamy tomato vegetarian dinner#Greek yogurt pasta substitute

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