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Here we go again with some serious Italian food, because, well, Italian food is King. To all my pasta lovas out there, this one goes out to you. Well, kindasorta. There actually isn’t any pasta in today’s recipe. How embarrassing. BUT WAIT, BEFORE YOU CLICK THE RED X AT THE TOP OF THE PAGE and...Read More


4 -6 servings

Total time

55 minutes






  • 1 tablespoon avocado oil OR olive oil
  • ½ onion (, chopped)
  • crushed red pepper flakes
  • 3 garlic cloves (, minced)
  • ½ cup tomato paste
  • 1 - 28 oz . can crushed tomatoes
  • 2 tablespoons Italian seasoning
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • dash nutmeg
  • 1 - 15 oz . can garbanzo roughly chopped
  • 3 tablespoons capers (, roughy chopped)
  • zest of one lemon
  • juice of lemon
  • 1 tablespoon honey
  • ⅓ cup minced parsley
  • 3 tablespoons minced basil


  1. Over medium-high, heat the avocado oil in a large skillet. Once warm add in the onion and red pepper flakes. Cook until the onion is softened and become translucent, about 5-7 minutes. Add in the garlic and cook until fragrant, another 30 to 60 seconds. Add in the tomato paste and sauté, stirring often, for about 5 minutes or until the tomato paste is very fragrant and has darkened in color. Add in the crushed tomatoes, Italian seasoning, salt, pepper, and nutmeg. Bring to a simmer, cover and cook for 30 minutes, adding water if the mixture becomes too dry.
  2. Once simmered, add in the garbanzo beans, Kalamata olives, and capers. Simmer, covered, for another 10 minutes. Remove from the heat and stir in the lemon zest and juice, honey, parsley, and basil. Serve over pasta or your favorite whole grain.
  3. View the recipe instructions at Catching Seeds

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