Explore the nutritional benefits of global cuisine with this plant-based Chickpea Paprikash, a healthier adaptation of the traditional Hungarian stew. This vibrant, paprika-infused dish traditionally features chicken, but our vegan version substitutes protein-packed chickpeas while maintaining the dish's signature rich, smoky flavor profile.
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Served over red lentil noodles, this hearty meal delivers an impressive nutritional boost with each serving. Chickpeas provide 10-15 grams of plant protein per cup, while red lentil pasta contains nearly twice the fiber and protein of traditional pasta. This matters as the 2025 Dietary Guidelines now recommend consuming 2.5 cups of pulses weekly — up from the previous 1.5 cups — recognizing their role in addressing health and sustainability challenges.
With only 5% of Americans meeting daily fiber recommendations, this dish helps close the gap. Enjoy this paprikash with a slice of whole grain bread, an essential element of traditional Hungarian meals, for an authentic dining experience that's as nutritious as it is delicious, satisfying, it proves that healthy eating can be both delicious and meaningful.
Ingredients
4 oz. red lentil, chickpea, or whole wheat rotini or penne pasta
1 Tbsp. olive oil
½ small yellow onion, chopped
2 cloves of garlic, minced
2 Tbsp. tomato paste
½ cup canned coconut milk
½ tsp. vegetable broth concentrate*
½ cup water*
15.5 oz. can chickpeas, drained and rinsed
1 Tbsp. paprika, or to taste
Large pinch salt
Large pinch pepper, or to taste
Small pinch crushed red pepper flakes, optional
1 lemon, juiced
Zest of 1 lemon, optional
Dried parsley, optional garnish
*½ cup prepared vegetable broth can replace water and broth concentrate
Directions
1. Boil water in a medium pot and cook pasta until al dente, about 8 minutes, stirring occasionally. Drain and set aside.
2. Heat olive oil in a medium saucepan over medium heat. When shimmering, add the onion and cook until softened, about 5 minutes.
3. Add garlic, tomato paste, and vegetable broth concentrate if using. Cook for another 3-4 minutes until fragrant.
4. Pour in the coconut milk and water or prepared vegetable broth to the pan and add chickpeas, paprika, salt, pepper, and crushed red pepper flakes if using. Bring to a boil and reduce to a simmer. Cook for 5-10 minutes uncovered until thick and heated through. Taste and adjust seasonings.
5. Remove from heat and stir in lemon juice and zest if using.
6. Divide pasta among bowls and top with chickpea paprikash. Garnish with dried parsley if desired.
Nutrition Facts
Serving Size: 1 cup
Calories: 280
| Total Fat | 10g | 13% |
| Saturated Fat | 4.7g | 24% |
| Trans Fat | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 310mg | 13% |
| Total Carbohydrate | 36g | 13% |
Dietary Fiber | 9g | 32% |
| Total Sugars | 6g | |
| Includes 0g Added Sugars | 0% | |
| Protein | 14g | 28% |
This recipe was created in partnership with CU Anschutz Health and Wellness Center and adapted from www.wanderingchickpea.com.
Do you want to learn to cook healthier for yourself and your family? CU Medicine readers can receive $2 off CU Anschutz Health and Wellness Center Fresh Take Cooking Classes held virtually on Zoom. Use the code CU_MED to receive $2 off these classes. Learn more about community nutrition services.
Interested in weight loss? Learn more about the weight loss programs offered by the CU Medicine Weight Management and Wellness clinic.
- Weight Loss 4 Life – Workshops and Group Support
- My New Weigh – 20 week program utilizing meal replacements
