Simple Chickpea Vegetarian Cacciatore
This hearty 100% plant-based chickpea cacciatore replaces chicken with chickpeas.
Pulses (the umbrella term for beans, lentils, dry peas, and chickpeas) are an ideal food for athletes. They provide muscle-supporting protein, anti-inflammatory antioxidants for injury prevention and recovery, complex carbohydrates for sustained energy, gut-supporting fiber for immune function, and a range of vitamins and minerals.
Within the pulse family, canned chickpeas are a convenient and versatile option. The professional and competitive athletes I work with as a plant-based sports dietitian are often short on time, so quick, low effort recipes like this cacciatore are ideal. Meal prep the oven roasted spaghetti squash in advance for a quicker prep-time.
What is Cacciatore?
Cacciatore is a stew-like dish traditionally made from braised chicken simmered with onions, herbs, and tomatoes with a splash of vinegar or wine. In this fully plant-based version I used chickpeas in place of chicken, along with plenty of veggies, herbs, and fresh lemon juice.
This dish is often served over pasta or rice. To ramp up the veggies I opted for spaghetti squash, but if you have higher carbohydrate needs you can swap the squash for quinoa pasta or brown rice.
Health Benefits of Vegetarian Cacciatore
This meal is simple and packed with flavor, but it’s also incredibly healthful.
Chickpea Benefits
In addition to providing complex carbohydrates, plant-based protein, and fiber, chickpeas are a good source of key nutrients for athletic performance. For example, intense endurance activities can increase your magnesium requirements, so it’s vital to incorporate magnesium-rich foods like chickpeas into your meals.
Chickpeas are also a good source of iron and pairing them with a vitamin C containing food like the tomatoes in this cacciatore will ensure better absorption. One cup of chickpeas provides:
14.5 grams of protein
45 grams of carbohydrates
12.5 grams of fiber
78.7 milligrams magnesium
4.74 milligrams of iron
477 milligrams of potassium
Kale Benefits
Consuming more antioxidant-rich foods is especially important for athletes because these protective compounds help combat the effects of exercise-induced cell damage. One serving of kale covers your daily needs for vitamin C, which is a powerful antioxidant. In addition, kale is rich in quercetin and carotenoids, which combat excess cellular stress and promote better recovery from your workouts.
Spaghetti Squash Benefits
The stringy texture of spaghetti squash makes it a popular swap for thin spaghetti. Unlike traditional pasta, spaghetti squash is gluten free and is much lower in carbs. A one cup serving provides just 76 calories and 10 grams of carbohydrates. Spaghetti squash also provides 2 grams of fiber per serving as well as some nutrients, like vitamin C, manganese, vitamin B6, and niacin.
How to Make Cacciatore with Spaghetti Squash
This veg-filled cacciatore comes together in less than 30 minutes in just one pan on the stovetop. Start by sauteing chopped onions in some extra virgin olive oil and broth. Next, you’ll stir in the tomatoes, bell pepper, seasonings, and lemon juice.
Cook this down until the tomatoes are tender before you add the chickpeas and kale. Serve over cooked spaghetti squash for a lower carb meal that’s packed with fiber.
Simple Chickpea Vegetarian Cacciatore
