The Vegan Marry Me Chickpeas are a tasty and comforting meal. This dish contains 14 grams fiber and 390 calories in each serving. Takes 35 minutes to prepare this dish, a perfect choice for busy days. It contains olive oil, Italian seasoning, yellow onion, garlic, vegan cream, sun-dried tomatoes, chickpeas, vegetable broth, vegan milk, seasoning, Parmesan cheese, herbs, and lemon juice. We may pair this dish with orzo, spaghetti, ciabatta, garlic bread, roasted broccoli, steamed asparagus, or crispy potato wedges. Store this Vegan Marry Me Chickpeas in the container for four days.
STATS:
- Total time: 35 minutes
- Calories: 390 kcal
- Serving size: 1½ cups
- Cooking time: 25 minutes
- Diet: Vegan
- Course: Main
- Serving: 4
- Preparation time: 10 minutes
- Cuisine: Italian
EQUIPMENT:
- Large skillet
- Measuring spoons
- Can opener
- Small bowl
- Wooden spoon
- Chef’s knife
- Cutting board
- Measuring cups
INGREDIENTS:
- Half tsp salt
- 4 minced garlic cloves
- Quarter cup vegan Parmesan cheese
- 1 small diced yellow onion
- Half tsp red pepper flakes
- 2 tbsp olive oil
- Half cup chopped sun-dried tomatoes
- 2 cans chickpeas
- ¾ cup unsweetened vegan heavy cream
- 1 cup low-sodium vegetable broth
- Half cup unsweetened vegan milk
- 1 tsp Italian seasoning
- Quarter tsp black pepper
- 2 cups baby spinach
- Quarter cup chopped basil
- 1 tbsp lemon juice
- Half tsp smoked paprika
GARNISH:
- 2 tbsp vegan Parmesan
- One tbsp chopped basil
INGREDIENT NOTES:
OLIVE OIL:
- This is the ingredient that cooks vegetables and makes the rich base of the sauce. It releases the taste of the tomatoes and spices. You may use avocado oil as per your preference.
SUN-DRIED TOMATOES:
- They give tomato taste and slight sweetness in the dish. These tomatoes give classic Mary Me character and a pleasant tangy flavor in the meal. You may use roasted red peppers as another idea.
CHICKPEAS:
- We use these chickpeas as the main ingredient to give satisfying texture to the recipe. Chickpeas hold their shape properly and absorb the creamy sauce while simmering. You may use white beans as an alternative.
LOW-SODIUM VEGETABLE BROTH:
- It gives a savory taste and makes the liquid base of the sauce. You may use homemade vegetable stock as another option.
INSTRUCTIONS:
- First, rinse the drained chickpeas, then chop the vegetables.
- Warm olive oil in the skillet on moderate flame and cook onion for 5 minutes.
- Cook minced garlic, red pepper flakes, Italian seasoning, and smoked paprika for one minute.
- Then cook chopped sun-dried tomatoes for one minute in the skillet.
- Now add drained chickpeas and vegetable broth, then simmer the ingredients.
- Pour in the vegan cream and milk, then simmer the chickpeas for 12 minutes over a medium-low flame.
- Then stir in the baby spinach for 2 minutes and cook the vegan parmesan in the skillet for two minutes.
- Remove the skillet from the flame and add basil and lemon juice.
- Adjust the seasoning, and add creamy chickpeas to the bowls.
- Lastly, garnish the bowls with vegan parmesan & basil, then serve.
SERVING SUGGESTIONS:
GRAINS:
- Brown Rice
- White Rice
- Quinoa
- Farro
- Couscous
PASTA:
- Spaghetti
- Penne Pasta
- Rigatoni
- Orzo
- Whole-Wheat Pasta
BREAD:
- Garlic Bread
- Crusty Sourdough
- Whole-Grain Bread
- Ciabatta
- Vegan Dinner Rolls
VEGETABLES:
- Roasted Broccoli
- Garlic Green Beans
- Roasted Zucchini
- Steamed Asparagus
- Roasted Brussels Sprouts
POTATO SIDES:
- Garlic Mashed Potatoes
- Roasted Baby Potatoes
- Crispy Potato Wedges
- Baked Sweet Potatoes
SIDES:
- Italian Green Salad
- Cucumber Tomato Salad
- Arugula Salad
- Lemon Herb Salad
- Simple Garden Salad
TIPS:
- Rinse the chickpeas properly, then remove excess liquid to keep the dish clean.
- Avoid cooking the garlic too much to keep it from burning.
- Simmer the sauce well to make it thick and flavorful.
- Include lemon juice at the end to add fresh flavor and avoid a tangy sauce.
- You may add vegetable broth to make the sauce thin, as per your choice.
STORAGE INFORMATION:
FRIDGE:
- Cool the chickpeas, then put them in the box to store for 4 days.
FREEZER:
- Freeze the chickpeas in the container for three months.
FAQs:
Can I include extra vegetables in this recipe?
- Yes, you may add mushrooms, bell peppers, kale, or broccoli.
What is best to use instead of vegan Parmesan?
- You may replace vegan Parmesan with nutritional yeast as per your preference.
Can I make this dish earlier?
- Yes, you may prepare the dish early and chill for later use.
How to make the sauce consistency thin?
- You may add a small amount of vegetable broth and stir when reheating.
Can I include coconut milk in this recipe?
- Yes, you may add full-fat coconut milk to make the sauce creamy.
NUTRITIONAL INFORMATION:
Net carbs: 39 g
Iron: 5 mg
Calories: 390 kcal
Total carbs: 53 g
Vitamin A: 4,200 IU
Fiber: 14 g
Calcium: 150 mg
Protein: 16 g
Sodium: 620 mg
Potassium: 720 mg
