Vegan Creamy Spinach Pasta with Chickpeas

Vegan Creamy Spinach Pasta with Chickpeas is a wholesome, comforting dish that’s packed with plant-based protein, vibrant greens, and a luscious, creamy, dairy-free sauce. This recipe brings together the richness of cashews, the bright freshness of spinach, and the umami depth of nutritional yeast and aromatic spices to create a creamy pasta that’s as satisfying as it is nourishing.

The sauce is the star of the dish, blending soaked cashews with spinach, crushed tomatoes, and plant-based milk for a velvety texture. Infused with garlic, onion, and warming spices like smoked paprika and oregano, it delivers a bold, well-rounded flavor. The addition of chickpeas provides a boost of protein and heartiness, making this meal both filling and nutritious.

Tossed with your favorite gluten-free or traditional pasta, this dish is versatile and can be customized with roasted cherry tomatoes for a hint of sweetness. Whether you’re looking for a quick weeknight dinner or a meal-prep-friendly recipe, this creamy spinach pasta is sure to satisfy.

Easy to make and full of nourishing ingredients, this plant-powered pasta is perfect for anyone looking to enjoy a creamy, comforting dish—without any dairy. Serve it warm and enjoy a cozy, flavor-packed bowl of goodness! 🍃🍝✨

Vegan Creamy Spinach Pasta with Chickpeas

(Serves 4)

• 15.5 ounce can of chickpeas, drained and rinsed

• 6.5 ounces of your favorite pasta (we used a rice and lentil fusilli), prepared according to package instructions

Creamy Spinach Pasta Sauce Ingredients:

• 1 cup raw cashews (soaked in hot water for 30 minutes, then drained)

• 2 cups fresh spinach (or 1 cup frozen spinach, thawed)

• 1 cup canned crushed tomatoes

• 1 lemon, juiced

• 1/2 cup unsweetened plant-based milk (e.g., almond, oat, or soy)

• 1 tbsp nutritional yeast (optional, for a cheesy flavor)

• 1 tsp dried basil (or 1 tbsp fresh basil)

• 1/2 tsp dried oregano

• 1/2 tsp smoked paprika

• Salt and pepper to taste

• Red pepper flakes (optional, for heat)

• 3 garlic cloves, minced

• 1 small onion, diced

• 1 tbsp olive oil

Creamy Spinach Pasta Sauce Instructions:

1. Sauté the Aromatics:
   Heat olive oil in a pan over medium heat. Add the diced onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant.

2. Blend the Sauce Base:
   In a high-speed blender, combine the soaked cashews, spinach, crushed tomatoes, lemon juice, plant-based milk, nutritional yeast, basil, oregano, smoked paprika, and the sautéed onion and garlic. Blend until smooth and creamy. Add a splash of water if needed to reach your desired consistency.

3. Simmer the Sauce:
   Pour the blended sauce back into the pan and heat over low-medium heat. Let it simmer for 5-7 minutes, stirring occasionally, until the sauce thickens slightly and the flavors meld together. Season with salt, pepper, and red pepper flakes to taste.

4. Serve:

   1. Toss the cooked pasta and chickpeas with the creamy spinach sauce until well-coated.

   2. Optional: roast 1 cup of cherry tomatoes with salt, pepper and 1/4 cup thinly sliced onions in olive oil and incorporate into the sauce

   3. Serve warm and enjoy your wholesome, flavorful meal!

This combination is not only tasty but also filling and balanced—perfect for a satisfying vegan dinner. 🍝🌱

Health and Nutritional Benefits of Vegan Creamy Spinach Pasta with Chickpeas

This Vegan Creamy Spinach Pasta with Chickpeas is a nutrient-dense, well-balanced meal that provides a mix of plant-based protein, fiber, healthy fats, and essential vitamins and minerals. Made with whole, natural ingredients, it supports overall well-being while delivering a satisfying and delicious meal. Let’s break down the health benefits of its key components.

1. Protein and Fiber from Chickpeas

Chickpeas are a fantastic source of plant-based protein and fiber, making this dish both filling and nutritious. A 15.5-ounce can of chickpeas provides about 18 grams of protein and 16 grams of fiber, which supports digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness. Protein is essential for muscle repair and overall cellular function, while fiber aids gut health and regulates cholesterol levels.

2. Healthy Fats and Creaminess from Cashews

Cashews form the base of the creamy sauce, adding a dose of healthy monounsaturated and polyunsaturated fats. These heart-healthy fats contribute to good cholesterol levels, reduce inflammation, and support brain function. Cashews are also rich in magnesium, which is important for muscle relaxation, nerve function, and bone health. Soaking the cashews before blending not only enhances their creaminess but also improves nutrient absorption.

3. Vitamins and Antioxidants from Spinach

Spinach is one of the most nutrient-dense leafy greens, loaded with vitamins A, C, and K, as well as iron, calcium, and folate. These nutrients contribute to strong bones, immune support, and healthy blood circulation. The antioxidants in spinach, such as lutein and zeaxanthin, support eye health and reduce inflammation. Using fresh or frozen spinach ensures that this dish is packed with these essential nutrients.

4. Anti-Inflammatory Benefits of Garlic and Onion

Both garlic and onions are rich in sulfur compounds, which have natural anti-inflammatory, antibacterial, and immune-boosting properties. Garlic is also known to help regulate blood pressure and cholesterol levels, while onions contain quercetin, a powerful antioxidant that supports heart health.

5. Bone and Immune Health from Nutritional Yeast

Nutritional yeast, an optional ingredient in the sauce, provides a cheesy, umami flavor while being an excellent source of B vitamins, particularly B12, which is essential for energy production and nerve function. It also contains zinc and selenium, two minerals that boost immunity and help the body fight oxidative stress.

6. Heart-Healthy and Anti-Inflammatory Spices

Smoked paprika, dried basil, and oregano add not only flavor but also health benefits. Oregano is rich in antioxidants and has antimicrobial properties, while smoked paprika contains capsaicin, known for its anti-inflammatory and metabolism-boosting effects.

7. Low-Glycemic Carbs from Gluten-Free Pasta

Choosing a gluten-free pasta made from lentils or rice provides slow-digesting carbohydrates that keep blood sugar levels stable. Lentil pasta, in particular, is higher in protein and fiber than traditional pasta, making it an excellent choice for a balanced meal.

Conclusion

This Vegan Creamy Spinach Pasta with Chickpeas is a powerhouse of protein, fiber, healthy fats, vitamins, and antioxidants. It supports heart health, digestive health, muscle function, and immunity while being completely plant-based. With its nutrient-rich ingredients, this dish is an excellent choice for those seeking a wholesome, satisfying, and nourishing meal that’s both delicious and good for overall well-being.