This Creamy Vegan Chickpea Tomato Sauce is ready in 15 minutes, totally fuss-free, high in protein, and can be poured over your favorite pasta or veggies.Β The perfect sauce for any occasion, adults + the pickiest of kids! Dairy-free + nut-free + no coconut milk or heavy cream! The chickpeas make this sauce creamy while keeping it healthy and low fat!
The inspiration for this sauce was Mr. MVF! One weekend hubby + IΒ we were brainstorming some ideasΒ and he came up with the idea for this pasta sauce! It started out as a vegetable-based sauce for kids but we felt it needed a creamy texture so we added in some chickpeas! Surprisingly awesome, Mr. MVF, nice work! Perfect for kids!!! In my article, What To Do When Your Child Wants To Be A Vegetarian,Β I talk about how important it is to have healthy, plant-based options that the whole family can enjoy, vegetarian or not! This one fits that requirement with ease, I hope you love it π
Tara’s Tips For Perfect
Creamy Vegan Chickpea Tomato Sauce:
- This truly is a fuss-free sauce! Tomatoes + onions + chickpeas are the base, a few spices and a blender.Β EASY!
- Make a lot + freeze it! I make a double batch of this when I make it.Β One for the meal + one for the freezer.Β I always have a jar handy for jazzing up some veggies or pasta in a pinch. This is one of those things I make on weekends that make my weeknights SO much easier.Β (10 Things To Do On Weekends To Make Weeknight Cooking Easier)
- If you are making this for kids, it is perfect for an extra dose of protein.Β They will never know the chickpeas are in the sauce!
- We top ours with a big spoonful of red pepper flakes.Β This gives it a little spice.Β Try it!
- A high speed blender works best here.Β Start on low and go up on the speed until you get the right consistency.Β Keep blending until all the lumps are smoothed out.
- Don’t waste your time chopping the onions, tomatoes, and garlic small.Β They are going to get blended anyway so a rough chop is all you need.
- Nutritional yeast gives this sauce its awesome cheesy flavor plus the added nutritional benefit.Β New to nooch? Check out this article:Β Nutritional Yeast 101.
- Need some help with cooking beans? Start here:Β The Vegetarian’s Guide To Beans.
Creamy Vegan Chickpea Tomato Sauce
This Creamy Vegan Chickpea Tomato Sauce is easy + fuss-free + kid-friendly! Packed with protein + veggies this sauce is simply perfect!
Ingredients
- 1 onion (roughly chopped)
- 1 tsp salt
- 2 cups diced tomatoes
- 5 cloves garlic (sliced in half)
- 1/2 tsp black pepper
- 2 tsp Italian seasoning
- 1 cup vegetable broth
- 2 tbsp nutritional yeast
- 1/2 can (3/4 cup) chickpeas (drained)
Directions
- Step 1 Heat a nonstick skillet over medium heat. Add onion, sprinkle with salt. Satue over medium heat for 5 minutes or until onions are transulcent adding 1 tbsp water at at time if onions begin to stick.
- Step 2 Add garlic and tomaotes. Cover the skillet. Cook for 3 minutes stirring frequently.
- Step 3 After 3 minutes, turn off the heat, add the black pepper, Italian seasoning, and vegetable broth, give everything a good stir.
- Step 4 Transfer the mixture to a high speed blender. Add the nutritional yeast and chickpeas. Blend on low for 1 minute, increase the speed over the next 1-2 minutes until desired consistency is achieved.
- Step 5 Pour the mixture back to the pan, test salt and pepper, adjust to taste. Turn heat on low, add pasta and/or vegetables, mix well. Turn off the heat.
- Step 6 Garnish with fresh oregano, basil, or parsley. We add red pepper flakes for a little spice.
- Step 7 Store leftovers in a glass jar in the refrigerator for 7 days or the freezer for up to 3 months.
- Step 8 Enjoy!
βDid you make this Creamy Vegan Chickpea Tomato Sauce? Love it? Leave a comment + a rating below!β
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