Vegan Creamy Tomato Chickpea Pasta
Canned chickpeas and a creamy, dairy-free tomato sauce combine with your choice of pasta in this satisfying 30-minute dinner. Blended cashews or coconut cream give the sauce its richness without any dairy, and the chickpeas add protein and body. The result is hearty enough for a main course and simple enough for a weeknight.
Equipment
- Large pot
- Blender or immersion blender
- Sauté pan
- Wooden spoon
- Ladle
Ingredients
- 12 oz pasta Use penne, rigatoni, or fusilli; gluten-free if needed
- 1 tbsp olive oil Extra virgin for best flavor
- 1 large yellow onion Finely chopped
- 3 cloves garlic Minced
- 1 tsp smoked paprika
- ½ tsp crushed red pepper flakes Optional, adjust to heat preference
- 1 can crushed tomatoes 28 oz can, organic if possible
- 1 can chickpeas Drained and rinsed, 15 oz can
- ½ cup unsweetened plant-based milk Oat or soy recommended for creaminess
- ¼ cup raw cashews Soaked in boiling water for 10 minutes, then drained
- 1 tbsp nutritional yeast Adds cheesy umami flavor
- 1 tsp salt Plus more to taste
- ½ tsp black pepper Freshly cracked
- 2 tbsp fresh basil Chopped, for garnish
Instructions
- Cook the pasta according to package directions until al dente. Reserve 1/2 cup of pasta water before draining. Set aside.
- In a large sauté pan over medium heat, warm the olive oil. Add the chopped onion and sauté for 5–6 minutes until translucent and golden, enhancing the sweetness.
- Add the minced garlic, smoked paprika, and red pepper flakes. Sauté for 1 more minute until fragrant.
- Stir in the crushed tomatoes and drained chickpeas. Bring to a gentle simmer and cook for 10 minutes, stirring occasionally.
- Meanwhile, in a blender, combine the plant-based milk, soaked & drained cashews, nutritional yeast, salt, and black pepper. Blend on high until very smooth and creamy.
- Pour the cashew cream into the tomato-chickpea mixture. Stir well to combine and simmer for another 5 minutes. Add reserved pasta water if you need to loosen the sauce.
- Add the cooked pasta to the sauce and toss until fully coated. Cook together for 1–2 minutes to allow flavors to marry.
- Serve hot, garnished with chopped fresh basil and a drizzle of olive oil if desired.
Notes
- For nuttier undertones, try substituting the cashews with soaked sunflower seeds.
- If no blender is available, use a store-bought plain vegan cream or oat cream as a shortcut.
- Roasting the chickpeas separately before adding can add an extra layer of texture.
Nutrition
Calories: 453kcalCarbohydrates: 78gProtein: 16gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 770mgPotassium: 654mgFiber: 6gSugar: 9gVitamin A: 596IUVitamin C: 12mgCalcium: 109mgIron: 3mg
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