Creamy Tomato Chickpea Pasta

There are some recipes that just instantly become part of the family repertoire, the kind you know you’ll be making again and again. This Creamy Tomato Chickpea Pasta is exactly that for us. The first time I whipped it up on a busy Tuesday night, I was honestly just hoping for something quick, relatively healthy, and edible enough to avoid takeout. What I got was so much more. My partner, usually a bit skeptical of pasta dishes without meat, took one bite and his eyes widened. “Wow, what is this? It’s amazing!” Even my notoriously picky niece, who was staying with us that week and typically regards anything with visible vegetables with deep suspicion, cleaned her plate and asked for seconds – a small miracle! The magic lies in the incredible creaminess of the sauce, achieved without a drop of heavy cream, paired with the satisfying bite of chickpeas and the comforting embrace of pasta. It manages to be rich and decadent yet surprisingly light and nourishing. It hits that perfect sweet spot of being comforting, flavourful, packed with plant-based goodness, and remarkably easy to prepare. Since that first success, it’s become a go-to meal, perfect for weeknights when time is short but we still crave something delicious and wholesome. It feels indulgent, but it’s built on simple, healthy ingredients, making it a win-win in my book. I’m genuinely excited to share this recipe with you, hoping it brings as much simple joy and deliciousness to your table as it has to mine.

Ingredients

Here’s what you’ll need to create this luscious Creamy Tomato Chickpea Pasta:

• 1 tablespoon Olive Oil: Extra virgin recommended for flavour, used for sautéing the aromatics.
• 1 large Yellow Onion: Finely chopped (about 1.5 cups), forms the flavour base of the sauce.
• 4-5 cloves Garlic: Minced or pressed, provides essential aromatic depth. Adjust to your preference.
• 1 teaspoon Dried Oregano: Adds a classic Mediterranean herbaceous note.
• 1/2 teaspoon Dried Basil: Complements the oregano and tomato.
• 1/4 – 1/2 teaspoon Red Pepper Flakes: Optional, for a gentle warmth or a fiery kick. Adjust to your heat tolerance.
• 1 (28 ounce / 794g) can Crushed Tomatoes: Good quality crushed tomatoes (like San Marzano style) provide the best flavour and texture base for the sauce.
• 1 (15 ounce / 425g) can Chickpeas (Garbanzo Beans): Rinsed and drained. These add protein, fiber, and a satisfying texture.
• 1/2 cup Raw Cashews: Soaked (see instructions) and blended to create the incredible dairy-free creaminess. Ensure they are raw, not roasted or salted.
• 1 cup Vegetable Broth: Low sodium preferred, used for thinning the sauce and adding flavour. You might need slightly more or less depending on desired consistency.
• 2-3 tablespoons Nutritional Yeast: Provides a cheesy, umami depth without dairy. Essential for that savoury flavour profile.
• 1 tablespoon Tomato Paste: Adds concentrated tomato flavour and depth.
• 1 teaspoon Maple Syrup or Agave Nectar: Optional, but recommended to balance the acidity of the tomatoes.
• Salt: To taste (start with 1/2 teaspoon and adjust).
• Black Pepper: Freshly ground, to taste.
• 1 pound (16 ounces / 454g) Pasta: Your favourite shape! Rotini, penne, fusilli, shells, or rigatoni work well to catch the sauce. Whole wheat, lentil, or chickpea pasta can be used for extra fiber and protein.
• Fresh Basil or Parsley: Chopped, for garnish (optional but highly recommended for freshness).
• Reserved Pasta Water: About 1/2 to 1 cup, the starchy water helps emulsify and thicken the sauce perfectly.

Instructions

Follow these steps for a perfectly creamy and delicious tomato chickpea pasta:

1. Soak the Cashews: This is crucial for a smooth, creamy sauce. Place the raw cashews in a bowl and cover them with boiling water. Let them soak for at least 30 minutes. If you have more time or a lower-powered blender, soaking for 1-2 hours (or even overnight in the fridge with cold water) is even better. Once soaked, drain and rinse the cashews thoroughly.
2. Cook the Pasta: While the cashews soak, bring a large pot of salted water to a rolling boil. Add your chosen pasta and cook according to package directions until al dente (slightly firm to the bite). Before draining the pasta, carefully reserve about 1-1.5 cups of the starchy pasta water. Drain the pasta and set it aside (you can toss it with a tiny bit of olive oil to prevent sticking if desired, but often the sauce is enough).
3. Sauté Aromatics: While the pasta cooks, heat the olive oil in a large skillet or Dutch oven over medium heat. Add the finely chopped onion and sauté for 5-7 minutes, stirring occasionally, until softened and translucent.
4. Add Garlic and Spices: Add the minced garlic, dried oregano, dried basil, and red pepper flakes (if using) to the skillet. Cook for about 1 minute more, stirring constantly, until fragrant. Be careful not to burn the garlic.
5. Introduce Tomatoes and Chickpeas: Stir in the tomato paste and cook for another minute, stirring, to deepen its flavour. Pour in the can of crushed tomatoes and add the rinsed and drained chickpeas. Stir everything together. Bring the mixture to a gentle simmer.
6. Simmer the Sauce Base: Reduce the heat to low, cover the skillet partially (to avoid splattering), and let the sauce simmer gently for about 10-15 minutes. This allows the flavours to meld and deepen. Stir occasionally.
7. Prepare the Cashew Cream: While the tomato sauce simmers, add the drained soaked cashews, 1 cup of vegetable broth, and the nutritional yeast to a high-speed blender. Blend on high speed until completely smooth and creamy. This might take 1-3 minutes depending on your blender. Scrape down the sides as needed. The consistency should be like heavy cream; add a splash more broth if it’s too thick to blend easily.
8. Combine Sauce and Cream: Pour the cashew cream into the simmering tomato and chickpea sauce. Stir well to combine everything thoroughly.
9. Season and Adjust Consistency: Taste the sauce and season generously with salt and freshly ground black pepper. Stir in the optional maple syrup or agave if you feel the sauce needs a little balancing against the tomato acidity. If the sauce seems too thick, gradually stir in some of the reserved starchy pasta water, a few tablespoons at a time, until it reaches your desired consistency. The pasta water not only thins the sauce but also helps it cling beautifully to the pasta thanks to the starch.
10. Combine Pasta and Sauce: Add the cooked pasta directly to the skillet with the sauce. Gently toss everything together until the pasta is evenly coated in the creamy tomato chickpea sauce. Let it simmer together for a minute or two, allowing the pasta to absorb some of the flavourful sauce.
11. Serve: Divide the creamy tomato chickpea pasta among bowls. Garnish generously with fresh chopped basil or parsley, and an extra sprinkle of red pepper flakes or black pepper if desired. Serve immediately and enjoy!

Nutrition Facts

• Servings: This recipe yields approximately 4-6 servings.
• Calories per Serving: Approximately 550-700 kcal per serving (based on 4 large servings, using standard pasta; will vary based on pasta type and exact portion size).
• Protein: A good source of plant-based protein (approx. 18-25g per serving), primarily from the chickpeas, cashews, nutritional yeast, and pasta (especially if using legume-based pasta). Protein is vital for muscle repair, satiety, and overall body function.
• Fiber: Rich in dietary fiber (approx. 10-15g per serving), thanks to the chickpeas, whole tomatoes, onions, cashews, and pasta (particularly whole wheat or legume varieties). Fiber aids digestion, helps regulate blood sugar, and contributes to feelings of fullness.
• Healthy Fats: Contains beneficial unsaturated fats from the olive oil and cashews. These fats are important for nutrient absorption, hormone production, and overall heart health. While calorie-dense, these are nutritious fats necessary for a balanced diet.

(Note: These are estimates. Actual nutritional values will vary based on specific ingredients used, brands, and portion sizes. For precise information, consider using an online nutritional calculator with your exact ingredients.)

Preparation Time

• Prep Time: Approximately 15 minutes (includes chopping onion/garlic, measuring ingredients, soaking cashews – active time). The cashew soaking itself takes longer but is mostly inactive waiting time.
• Cook Time: Approximately 30-35 minutes (includes sautéing, simmering the sauce, cooking pasta, blending cream, and combining).
• Total Time: Approximately 45-50 minutes (excluding the passive cashew soaking time). This makes it a fantastic option for a relatively quick and incredibly rewarding weeknight dinner.

How to Serve

This Creamy Tomato Chickpea Pasta is wonderfully satisfying on its own, but here are some ideas to elevate your meal:

• Garnishes: Don’t underestimate the power of fresh toppings!
  • Fresh Herbs: Generous amounts of chopped fresh basil or parsley add brightness and freshness that cuts through the richness. A sprinkle of fresh oregano is also lovely.
  • Red Pepper Flakes: For those who like an extra kick of heat.
  • Vegan Parmesan: A sprinkle of store-bought or homemade vegan parmesan cheese (often cashew or almond-based) adds a salty, cheesy finish.
  • Nutritional Yeast: An extra dusting on top enhances the cheesy flavour.
  • Toasted Pine Nuts or Chopped Walnuts: Adds a lovely textural contrast and nutty flavour.
  • A Drizzle of High-Quality Olive Oil: A final flourish just before serving enhances richness.
• Side Dishes: Pair it with simple sides to round out the meal.
  • Crusty Bread: Perfect for mopping up every last bit of the delicious creamy sauce. Garlic bread (vegan if needed) is a classic pairing.
  • Simple Green Salad: A light salad with a vinaigrette dressing provides a refreshing counterpoint to the pasta’s richness. Think mixed greens, cucumber, cherry tomatoes, and a lemon or balsamic vinaigrette.
  • Steamed or Roasted Greens: Broccoli, broccolini, asparagus, or green beans, simply steamed or roasted with a little olive oil, salt, and pepper, add extra nutrients and colour.
  • Roasted Vegetables: Roasted zucchini, bell peppers, or eggplant complement the tomato flavour beautifully.
• Occasions:
  • Weeknight Hero: Its relatively quick preparation time makes it ideal for busy evenings.
  • Meal Prep: The sauce holds up well, making it great for packed lunches (store sauce and pasta separately if preferred, or reheat gently).
  • Casual Dinner Party: It’s impressive and flavourful enough to serve to guests, especially those looking for delicious vegan or vegetarian options.
  • Comfort Food Craving: Hits all the right notes when you need something warm, satisfying, and deeply comforting.

Additional Tips

Make this recipe even better with these handy tips:

1. Cashew Soaking Shortcut: If you forget to soak the cashews or are short on time, you can use a quick soak method. Place cashews in a saucepan, cover with water, bring to a boil, then simmer for 10-15 minutes. Drain, rinse, and they should be soft enough for blending, especially with a high-speed blender.
2. Boost the Veggies: Feel free to add more vegetables! Stir in a few large handfuls of fresh spinach or chopped kale during the last few minutes of simmering the sauce until wilted. Sautéed mushrooms, zucchini, or diced bell peppers can be added along with the onions for extra flavour and nutrients.
3. Adjust Creaminess: If you prefer a less rich sauce, you can slightly reduce the amount of cashews (e.g., use 1/3 cup) or add a bit more vegetable broth or pasta water when blending or combining. Conversely, for extra decadence, ensure your cashews are well-soaked and blended until perfectly smooth.
4. Spice It Your Way: Control the heat by adjusting the red pepper flakes. Start with less if you’re sensitive to spice; you can always add more at the end or serve extra flakes on the side. Smoked paprika can also add a lovely smoky dimension.
5. Pasta Water is Key: Don’t skip reserving the pasta water! It’s loaded with starch, which acts as a natural emulsifier and thickener, helping the creamy sauce cling beautifully to the pasta strands without making it heavy or watery. Add it gradually until the sauce reaches your desired consistency.
6. Make-Ahead Sauce: The creamy tomato sauce (without the pasta mixed in) can be made ahead of time. Let it cool completely, then store it in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop, adding a splash of vegetable broth or water if needed to loosen it up, before tossing with freshly cooked pasta.
7. Choosing Tomatoes: The quality of your canned crushed tomatoes significantly impacts the final flavour. Look for reputable brands, potentially San Marzano style, for a sweeter, less acidic taste. You can also use whole peeled tomatoes and crush them yourself (either by hand or with a few pulses in a food processor) for excellent texture.
8. Nutritional Yeast Nuance: If you’re new to nutritional yeast, start with the lower amount (2 tablespoons) and taste the sauce after blending. You can always stir in more if you want a stronger “cheesy” flavour. It’s key for that savoury depth in vegan cream sauces.

FAQ Section

Here are answers to some frequently asked questions about this Creamy Tomato Chickpea Pasta:

1. Q: Is this Creamy Tomato Chickpea Pasta recipe vegan?
   • A: Yes, absolutely! This recipe is entirely plant-based and vegan as written. It uses cashews and nutritional yeast to create the creamy, cheesy elements without any dairy products like heavy cream or cheese. Ensure your vegetable broth is certified vegan if strict adherence is necessary.
2. Q: Can I make this recipe gluten-free?
   • A: Easily! The sauce itself is naturally gluten-free. Simply substitute your favourite gluten-free pasta (such as those made from brown rice, quinoa, lentils, or chickpeas) and cook it according to its specific package directions. Remember to still reserve some of the gluten-free pasta water, as it will also contain helpful starches.
3. Q: How do I store leftovers?
   • A: Store leftover pasta tossed with sauce in an airtight container in the refrigerator for up to 3 days. Be aware that the pasta will absorb more sauce as it sits, potentially becoming softer. Reheat gently on the stovetop over low heat, adding a splash of water or vegetable broth to loosen the sauce and refresh the texture. Microwaving also works, but stovetop reheating often yields better results for creamy pasta dishes.
4. Q: Can I freeze this pasta dish?
   • A: It’s generally best to freeze the sauce separately from the pasta. Pasta, especially when coated in sauce, can become mushy upon thawing and reheating. Cool the sauce completely, transfer it to freezer-safe containers or bags, and freeze for up to 2-3 months. Thaw overnight in the refrigerator, reheat gently on the stovetop (adding liquid as needed), and then toss with freshly cooked pasta.
5. Q: What can I use instead of cashews for the creaminess?
   • A: If you have a cashew allergy or prefer not to use them, you could try substituting with full-fat canned coconut milk (use about 3/4 to 1 cup of the solid cream part plus some liquid, expect a subtle coconut flavour) or a store-bought unsweetened dairy-free cream alternative (like soy or oat cream). Silken tofu blended until smooth could also work, though the texture might be slightly different. Sunflower seed kernels (soaked like cashews) are another nut-free option.
6. Q: What if I don’t have nutritional yeast? Can I omit it?
   • A: You can omit it, but the sauce will lack that distinct savoury, cheesy, umami depth that nutritional yeast provides. It will still be a creamy tomato sauce, but the flavour profile will be different. If omitting, you might want to add a tiny bit more salt or perhaps a splash of soy sauce or miso paste (start very small) for umami, though this will alter the flavour.
7. Q: My sauce isn’t as creamy as I expected. What went wrong?
   • A: Several factors could be at play:
     • Insufficient Soaking: Cashews weren’t soaked long enough or with hot enough water, making them harder to blend smooth.
     • Blender Power: A lower-powered blender might struggle to get the cashews perfectly smooth. Blend for longer, scraping down sides often.
     • Liquid Ratio: Too much liquid added during blending can make the cream thin. Start with the recommended amount and add more only if needed to get the blades moving.
     • Not Enough Cashews: Ensure you used the correct quantity of cashews.
8. Q: Can I use a different type of bean instead of chickpeas?
   • A: Yes, while chickpeas work exceptionally well texturally and nutritionally, you could substitute them with other beans. Canned cannellini beans (white kidney beans) or great northern beans would be the closest mild-flavoured substitutes and would blend nicely into the creamy texture. Kidney beans could also work but have a stronger flavour and colour. Lentils wouldn’t provide the same texture.

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