Rich, creamy, and wildly craveable, this one-pot chickpea dish is comfort food with a healthy twist.
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Vegan Marry Me Chickpeas may be one of my all-time favorite ways to enjoy chickpeas! Indulgent, delightful, and creamy are just a few ways I would describe this dish. Based on the popular Marry Me Chicken recipe, this vegan version takes the flavors from the original to create a sauce that is both healthy and one hundred percent plant-based.
What You’ll Love About Vegan Marry Me Chickpeas
Rich & Creamy: Did I mention the word “creamy”? That’s what this dish is all about. Nothing says indulgent like a plate of your favorite pasta noodles covered in a velvety sauce. Enjoy this over spaghetti, orzo, rice, or scooped over a warm baguette. To keep it healthy and hormone-friendly, stick to whole grain pastas and breads.
Yummy Sun-dried Tomatoes: Can we all agree that sun-dried tomatoes are just the best! They’re rich, tangy, and a bit sweet with a very concentrated tomato flavor. Great paired with garlic and basil in pasta, dips, and, of course, pizza!
Healthier Version: Our plant-based take on this delectable dish has all the deliciousness of the original, but with a lot less fat, fewer calories, and zero cholesterol. Unsweetened plant-based milk replaces heavy cream, and chickpeas take center stage (telling the chicken to take a hike!). Enjoy this meal guilt-free with a hearty side salad to round it out.
Makes Great Leftovers: The best meals are ones you can enjoy more than once! This tastes just as wonderful the second day; just be sure to store your noodles separately when refrigerating.
Good for Plant-Based Newbies: If you’re new to cooking plant-based meals, this is a simple recipe to get you started. It’s virtually foolproof and tastes amazing. If you’re on the fence about chickpeas, this is a great introductory recipe!
How This Recipe Supports Your Health in Menopause
Common ingredients bring this recipe together in a flash. Here’s how they can help support you throughout menopause:
- Chickpeas are a staple in my pantry, and for good reason. They provide plant-based protein and soluble fiber. This helps with digestion and can lower cholesterol (very important for women as they age).
- Oat milk adds creaminess, while almond milk provides a lighter option, with less fat and cholesterol than dairy milk and heavy cream. Both options can easily be made at home to avoid sodium and thickeners.
- Garlic may be beneficial for blood pressure regulation and is shown to be anti-inflammatory. Eating more foods that are anti-inflammatory may help as a preventative to premature aging and disease.
How to Make Vegan Marry Me Chickpeas
See the full recipe card with measurements and instructions below.
What You’ll Need:
- olive oil
- garlic
- shallots
- dried oregano
- crushed red pepper flakes
- sun-dried tomatoes
- tomato paste
- canned chickpeas
- unsweetened oat or almond milk
- vegetable broth
- salt & pepper
- fresh basil
- whole grain or high-protein spaghetti
How to Make this Recipe:
- Prepare the spaghetti noodles first by cooking them according to package directions. Meanwhile, heat the olive oil in a large skillet over medium heat. Cook the garlic and shallots (or onion) for 3 to 4 minutes, or until soft and fragrant.
- Stir in oregano, red pepper flakes, sun-dried tomatoes, and tomato paste. Cook for 1 to 2 minutes, allowing the tomato paste to deepen in color.
- Add chickpeas, oat or almond milk, and broth. Bring to a simmer and let cook uncovered for 12 to 15 minutes, stirring occasionally, until the sauce thickens.
- Season with salt and black pepper to taste. Simmer for 1 to 2 more minutes.
- Spoon over cooked spaghetti, and top with fresh basil before serving.
Notes & Storage
Storage: To store Vegan Marry Me Chickpeas, place in an airtight container (separate from the noodles) and refrigerate for up to 4 days. Freeze in single portions for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stove, adding a splash of plant milk or vegetable broth to loosen the sauce if it’s too thick.
Notes:
- Use white beans in place of chickpeas for a creamier texture.
- Stir in chopped spinach or kale during the last few minutes of cooking for added nutrients.
- Any type of unsweetened plant-based milk can be used.
- Use gluten-free noodles, if needed.
- Try different types of grains instead of spaghetti, such as whole-grain orzo, brown rice, or a whole-grain baguette.
Vegan Marry Me Chickpeas
Ingredients
- 2 tbsp (30mL) olive oil
- 4 cloves garlic
- 2 small shallots or 1 small yellow onion, finely minced
- 2 tsp (2g) dried oregano
- ¼ tsp (0.5g) crushed red pepper flakes (optional)
- ½ cup (55g) sun-dried tomatoes in oil, thinly sliced
- 2 tbsp (32g) tomato paste
- 2 15 oz can (439g each) chickpeas, drained and rinsed
- 1 ½ cups (360mL) unsweetened oat or almond milk
- 1 cup (240mL) vegetable broth
- ½ tsp (3g) salt, or to taste
- black pepper, to taste
- Fresh basil, chopped
- 8 oz (224g) high-protein or whole-grain spaghetti (or other pasta shape)
Method
- Cook spaghetti noodles (or pasta of choice) according to package directions. Meanwhile, in a large skillet, heat the olive oil over medium heat. Cook the garlic and shallots (or onion) for 3 to 4 minutes, or until soft and fragrant.
- Stir in oregano, red pepper flakes, sun-dried tomatoes, and tomato paste. Cook for 1 to 2 minutes, allowing the tomato paste to deepen in color.
- Add chickpeas, oat milk or almond milk, and broth. Bring to a simmer and let cook uncovered for 12 to 15 minutes, stirring occasionally, until the sauce thickens.
- Season with salt and black pepper to taste. Simmer for 1 to 2 more minutes.
- Spoon over cooked spaghetti, and top with fresh basil before serving.
