I’ll be honest—anchovies weren’t always a staple in my kitchen. I knew they were popular in Mediterranean cooking, but for a long time, I wasn’t quite sure how to use them beyond the occasional Caesar dressing.
And let’s be real, they have a strong reputation—both in terms of flavor and how divisive they are. Some people love them, others avoid them completely.
But once I started experimenting with them, I realized how much depth they bring to a dish. They don’t just add saltiness; when cooked into sauces, they practically disappear, leaving behind an incredible savory richness.
That’s why they’re a staple in Italian pasta dishes like puttanesca, where they melt into the tomato sauce, creating deep umami flavor. And that’s exactly how they work in this recipe—blending seamlessly with chickpeas, tomatoes, and warming spices.
Why You Should Give Anchovies a Chance
Beyond flavor, anchovies are packed with nutrients, and if you’re paying more attention to how food supports your body, they’re worth adding to your plate.
They help turn food into energy. Anchovies are rich in vitamin B3 (niacin), which plays a key role in converting carbohydrates, fats, and proteins into usable energy. If you often feel sluggish, ensuring you get enough B3 can make a real difference.
They support brain function. Omega-3 fatty acids, found in high amounts in anchovies, are essential for brain cell formation and overall cognitive function. As we age, brain health becomes even more important, and omega-3s help keep things sharp.
They have antioxidant power. Anchovies are a great source of selenium, a mineral that supports heart health, thyroid function, and immune strength. It also helps combat oxidative stress, which plays a role in aging and inflammation.
If you’ve been looking for a way to eat more of these nutrient-dense fish but aren’t quite sure how to use them, this pasta recipe is a great place to start.
Why This Pasta Recipe Just Works
Pasta and anchovies already make a great team, but adding chickpeas takes this dish to another level.
Chickpeas are high in fiber and plant-based protein, making them great for digestion, gut health, and keeping you full. They also have anti-inflammatory properties, making them an excellent addition to meals focused on long-term well-being. Plus, their slightly nutty, creamy texture works beautifully in pasta dishes.
The pasta itself is comforting and satisfying, perfect for soaking up the bold flavors of this dish. I love using orecchiette—Italian for "little ears"—because the small, cupped shape catches bits of chickpeas, anchovy sauce, and tomatoes in every bite. But any short pasta like gigli or conchiglie works just as well.
The sauce is simple but flavorful. A mix of garlic, onions, anchovies, tomatoes, and stock simmers together, creating a dish that’s deeply savory but quick to prepare. Everything melds together beautifully, and za’atar at the end adds an extra layer of warmth and spice.
This recipe is quick, packed with Mediterranean flavors, and easy enough for a weeknight dinner. It’s the kind of meal that feels satisfying and indulgent while still being full of ingredients that nourish your body.
Mediterranean Recipe: Pasta with Chickpeas, Anchovies, and Tomatoes
Ingredients (Serves 2-3)
45 ml olive oil, plus extra to serve
½ onion, finely chopped
2 garlic cloves, crushed
1 tsp ground cumin
25g anchovy fillets (about 7)
1 tbsp tomato paste
2 tbsp lemon juice
1 x 400g tin cooked chickpeas, drained
1 tsp sugar
8-10 cherry tomatoes, halved
400ml vegetable or chicken stock
200g pasta (orecchiette, gigli, conchiglie, or similar)
1½ tsp za’atar
Salt and black pepper, to taste
Instructions
Heat the olive oil in a large sauté pan over high heat. Add the onion, garlic, cumin, and anchovies, along with ¼ teaspoon salt and a good grind of black pepper. Fry for 3–4 minutes, stirring often, until the onions soften and the anchovies melt into the oil.
Reduce the heat to medium-high and add the chickpeas, tomato paste, and sugar. Stir and cook for about 8 minutes, letting the chickpeas brown and crisp up slightly.
Add the stock and lemon juice, bring to a simmer, and cook for another 6 minutes, allowing the sauce to thicken slightly. Remove from heat and set aside. (This part can be done ahead of time if you want to make the sauce in advance.)
Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions, until al dente. Drain and set aside.
Stir the spinach into the chickpeas. The residual heat should wilt it, but if needed, gently warm the chickpeas on the stove. Add the pasta to the chickpea sauce, stirring to coat everything well.
Divide between bowls, sprinkle with za’atar, and finish with a drizzle of olive oil.
How to Serve It
This pasta is great on its own, but if you want to round it out into a bigger meal, serve it with:
A simple green salad with vinaigrette
A side of roasted veggies like zucchini or eggplant
Alternatively, you can swap out the cumin and za’atar for a pinch of chili flakes and thyme for a different spin.
Final Thoughts: A Recipe Worth Adding to Your Rotation
If you’re looking for a way to include more anchovies in your meals, this pasta is an easy and delicious place to start.
The flavors are bold but balanced, the chickpeas add heartiness and nutrition, and the pasta ties everything together into one comforting, well-rounded dish.
Give it a try and let me know—are you already a fan of anchovies, or are you just warming up to them like I was? Either way, this recipe might just win you over. 😊
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