Pasta with Chickpea Sauce

Transform your weeknight dinner routine with this comforting and nutritious Pasta with Chickpea Sauce. This creamy, plant-based pasta dish features perfectly cooked pasta smothered in a velvety chickpea sauce that's packed with protein and fiber. Sautéed onions and garlic build a flavorful base, while a touch of heavy cream or coconut milk adds richness to the blended chickpea and vegetable broth mixture. Brightened with a splash of lemon juice and fresh parsley, this recipe balances indulgence and freshness. The optional Parmesan topping (or vegan alternative) adds the perfect finishing touch. Ready in just 45 minutes, this versatile meal can easily be customized to suit vegan, vegetarian, or omnivorous diets, making it an ideal choice for family dinners or casual gatherings.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 12 oz pasta (spaghetti, penne, or any preferred type)
• 15 oz canned chickpeas, drained and rinsed
• 3 tbsp olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 cup vegetable broth
• 0.5 cup heavy cream or coconut milk (for a vegan option)
• 2 tbsp fresh parsley, finely chopped
• 1 tbsp lemon juice
• 0.25 cup grated Parmesan cheese (optional, or use vegan Parmesan)
• 1 tsp salt
• 0.25 tsp black pepper
• 0.25 tsp red pepper flakes (optional, for heat)

Directions

Step 1

Bring a large pot of salted water to a boil and cook the pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.

Step 2

While the pasta cooks, heat the olive oil in a large skillet over medium heat.

Step 3

Add the chopped onion to the skillet and sauté for 5-7 minutes, or until translucent.

Step 4

Stir in the minced garlic and cook for an additional 1-2 minutes, until fragrant.

Step 5

Add the chickpeas to the skillet and cook for 2-3 minutes, stirring occasionally.

Step 6

Pour in the vegetable broth and bring to a simmer. Cook for 5 minutes to allow the flavors to meld.

Step 7

Using an immersion blender (or transferring the mixture to a stand blender), blend the chickpea mixture until smooth and creamy.

Step 8

Reduce the heat to low and stir in the heavy cream or coconut milk. Season with salt, black pepper, and red pepper flakes if using.

Step 9

Add the cooked pasta to the skillet, tossing to coat it in the chickpea sauce. If the sauce is too thick, gradually add reserved pasta water until the desired consistency is achieved.

Step 10

Stir in the lemon juice and chopped parsley, reserving a small amount for garnish.

Step 11

Serve the pasta warm, topped with grated Parmesan (if using) and a sprinkle of fresh parsley.

Nutrition Facts

Serving size	(1369.3g)

Amount per serving	% Daily Value*
Calories	2234.4

Total Fat 116.6g	0%
Saturated Fat 46.6g	0%
Polyunsaturated Fat 4.7g
Cholesterol 200.7mg	0%
Sodium 5136.9mg	0%
Total Carbohydrate 225.0g	0%
Dietary Fiber 33.7g	0%
Total Sugars 28.6g
Protein 77.5g	0%

Vitamin D 0IU	0%
Calcium 948.4mg	0%
Iron 14.4mg	0%
Potassium 1810.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.4%

Protein: 13.7%

Carbs: 39.8%