Baked Potatoes and Chickpeas in Spiced Tomato Sauce (No Oil)

Middle Eastern Fast Without Oil Published June 13, 2026

This is a tray of soft potatoes and chickpeas, blanketed in a thick, spiced tomato sauce and baked until the edges catch and the kitchen smells of cumin and coriander. It is the sort of dish that feels like it must have oil in it, but it does not: the potatoes are parboiled first so they bake tender, the sauce is built by simmering aromatics in water, and the oven does the work of concentrating everything. Hearty, warming, and substantial enough to be the whole meal.

A strict no-oil dish for Wednesdays, Fridays, and Lenten weekdays. On oil days, toss the potatoes in a tablespoon of oil before baking for crisp edges. On fish days, nestle a few pieces of white fish into the tray for the last 15 minutes. Not for xerophagy days, as it is baked.

FASTING LEVEL: Fast Without Oil (oil-day method in notes)
SERVINGS: 4
TIME: 1 hour

INGREDIENTS

- 800g potatoes, peeled and cut into 3cm chunks
- 2 cans (400g each) chickpeas, drained
- 1 large onion, diced
- 4 cloves garlic, minced
- 1 can (400g) chopped tomatoes
- 2 tablespoons tomato paste
- 1 1/2 cups (360ml) vegetable broth or water
- 1 1/2 teaspoons ground cumin
- 1 1/2 teaspoons ground coriander
- 1 teaspoon smoked paprika
- 1/2 teaspoon cinnamon
- 1/4 teaspoon chili flakes (optional)
- 1 teaspoon salt, plus more to taste
- Juice of 1 lemon
- Fresh cilantro or parsley, to serve

METHOD

1. Preheat the oven to 200C (400F). Bring a large pot of salted water to a boil, add the potato chunks, and parboil for 8 minutes until just starting to soften at the edges. Drain well and set aside.

2. Meanwhile, make the sauce. In a saucepan over medium heat, add 1/4 cup water and the diced onion. Cook, stirring and adding splashes of water as needed, for 6-7 minutes until soft and golden. Add the garlic and cook 1 minute more.

3. Stir in the tomato paste, cumin, coriander, smoked paprika, cinnamon, and chili flakes. Cook for 1 minute, letting the spices toast against the hot pan, then add the chopped tomatoes, broth, and salt. Simmer for 5 minutes until slightly thickened.

4. In a large baking dish, combine the parboiled potatoes and the drained chickpeas. Pour the spiced tomato sauce over the top and stir gently so everything is coated. The liquid should come about halfway up.

5. Bake uncovered for 35-40 minutes, stirring once halfway, until the potatoes are completely tender, the chickpeas are plump, and the sauce has reduced and darkened around the edges.

6. Squeeze the lemon juice over the hot tray and taste for salt. Scatter with cilantro or parsley and serve straight from the dish, with bread to mop up the sauce.

NOTES

- On oil days, toss the parboiled potatoes with 1 tablespoon olive oil before adding the sauce for crispier, browned edges.
- On fish days, push pieces of cod or haddock into the tray for the final 15 minutes of baking.
- Swap chickpeas for white beans or butter beans if you prefer; both work well in the spiced sauce.
- This reheats excellently and the flavors deepen overnight — make a double batch for the week.