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    Home » All posts » Heart Healthy Entrees

    Creamy Chickpea Pasta with Veggies

    Published: Apr 3, 2023 by Laura Yautz

    Jump to Recipe Print Recipe

    Creamy chickpea pasta is a quick and healthy pasta meal that is filling and tastes great. The vegetables can be modified for any season, so this recipe will work any time of year. A pre-chopped veggie mix will get dinner on the table in record time!

    Close up bowl of creamy rotini pasta with vegetables.

    Creamy Chickpea Pasta with Vegetables is perfect for Spring, though easily customizable for any season. Since we're using chickpea pasta, the meal is high protein without having to add anything extra.

    This is also a relatively low calorie pasta dish, while being a good source of heart healthy monounsaturated fats, high in fiber, vitamin A, and calcium. It's a great source of vitamin K - 141% DV - so if you're watching your vitamin K intake, you may want to take note.

    This delicious gluten free pasta dish pairs well with both Arugula Avocado Salad and Deconstructed Pesto Herb Salad.

    Jump to:
    • Ingredients
    • Instructions
    • Substitutions
    • Seasonal Variations
    • Storage
    • Top tip
    • FAQ
    • Related
    • Pairing
    • 📖 Recipe
    • Food safety

    Ingredients

    While you can use any combination of vegetables you like, I recommend using a ready-to-go mix like this asparagus sauté from Trader Joe's. Otherwise, you will need an onion + 3 cups of chopped, assorted vegetables.

    Trader Joe's asparagus sauté veggies.
    • Chickpea pasta
    • Olive Oil
    • Assorted vegetables
    • Garlic
    • Italian seasoning
    • Ground pepper
    • Sundried tomatoes in oil
    • Capers
    • Unsweetened cashew milk
    • Cornstarch
    • Baby spinach

    Instructions

    This creamy healthy pasta is really so easy. Here's how!

    Pouring pasta into boiling water.

    Cook the chickpea pasta according to the package instructions. Drain, and set aside.

    Mushrooms, asparagus, onions, and garlic sauteing in a pan.

    Sauté the vegetables and spices until they start to caramelize, about 10 minutes.

    Sauteed vegetables in a pan, with sundried tomatoes and minced capers added.

    Add the sundried tomatoes and minced capers, and sauté for another few minutes.

    Pouring cashew milk into a pan of sauteed vegetables.

    Pour the cashew milk and cornstarch into the sauteed vegetables, and cook on low for up to 5 minutes, until the sauce thickens.

    Spinach in creamy sauce.

    Turn the heat off, and wilt the spinach into the sauce.

    Creamy pasta dish in a large sauté pan.

    Add the cooked pasta, and stir to combine.

    Tip: letting the completed dish to rest for 5-10 minutes before serving will allow the sauce to become thicker and creamier.

    Substitutions

    Creamy Chickpea Pasta is a gluten free pasta recipe as is. Here are some popular substitutions you may enjoy.

    • Pasta - use any pasta you like; lentil, whole wheat or brown rice pasta would be great
    • Cashew milk - another non-dairy substitute, like unsweetened soy milk, would work great here, too. Hint: avoid using cream and other high fat dairy products in this dish, since it would no longer be heart healthy.
    • Spinach - try using kale (or baby kale), collard greens, or Swiss chard

    We love chickpea pasta because it's high in protein. If you opt for another type of pasta, you may wish to add a can of (no added salt) beans to offset the protein loss in the recipe.

    Seasonal Variations

    As it's written, this creamy veggie pasta is perfect for Spring! While you can use any vegetables you like, here are some delicious modifications for other seasons:

    • Summer - use a mix of zucchini, yellow squash, and bell peppers
    • Fall - try shredded Brussels sprouts, carrots, and broccoli
    • Winter - consider cauliflower, parsnips, and beets

    See all of the healthy seasonal recipes on my website!

    Storage

    If you have leftover creamy chickpea pasta, it can be stored in an airtight container in the refrigerator. Make sure to allow the dish to cool most of the way before putting the lid on.

    The pasta will keep for about 5 days this way. It may absorb some of the sauce as it sits. If this happens, simply add a splash more cashew milk as you reheat it, until it is the consistency you like.

    A fork with rotini pasta and veggies on it being lifted out of a bowl of the pasta.

    Top tip

    Whisking the cornstarch into the cold cashew milk ensures a smooth sauce. If you add the dry cornstarch to hot liquid, it will clump immediately.

    FAQ

    Why don't you add any salt to this recipe?

    It's well known that excess sodium can raise blood pressure, and so many people are sensitive to it (read more about sodium and blood pressure)! For that reason, we make all our recipes lower sodium.

    However, we do use some salty elements in this dish. In fact, this is one of our higher sodium recipes. The main ingredient we use for salt in this recipe is capers. Capers add a ton of other dimension and flavor, too, which is why we use them instead of simply adding salt.

    You are certainly free to add some salt if you feel it needs it, but remember that it's already at the max sodium level for a meal.

    How can I add more protein if I don't use chickpea pasta?

    To add extra protein, try adding a can of (no added salt) beans - chickpeas, black beans, etc. - or grilled chicken, salmon, or tofu.

    How can I lower the amount of sodium in this dish?

    You can lower the amount of sodium by using less capers and more Italian seasoning, by using unsweetened soymilk instead of cashew milk, or by simply eating less than a serving.

    Related

    Looking for other fast and easy meal recipes like this? Try these:

    • Vegetable hash with chickpeas in a bowl with a salad to the side.
      Vegetable Hash with Chickpeas Skillet Dinner
    • Bowl of Thai salad with tofu.
      Thai Salad with Peanut Dressing
    • Bean burger on a bun, with onions, tomatoes, lettuce and sauce dripping out.
      Quinoa Mushroom Burgers with Black Beans
    • pizza with spinach sauce, chickpeas, and mangoes on a mini pita.
      Curry Chickpea & Mango Mini-Pizzas

    Pairing

    These are my favorite dishes to serve with Creamy Chickpea Pasta with Vegetables:

    • Plate of salad with sundried tomatoes, pine nuts, fried garlic, and dressing.
      Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing
    • Split biscuit on a plate, with melted butter.
      Olive Oil Biscuits (made with Buckwheat)
    • Overhead picture of large plate with salad on it.
      Arugula Avocado Salad with Pineapple Vinaigrette
    • Dessert bars stacked on a plate.
      Peanut Butter and Jelly Dessert Bars

    📖 Recipe

    A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.
    5 from 1 vote
    Print

    Creamy Chickpea Pasta with Vegetables

    A quick and healthy pasta meal that is filling and tastes great. The vegetables can be modified for any season, so this recipe will work any time of year. A pre-chopped veggie mix will get dinner on the table in record time!

    Course Main Course
    Cuisine American, Italian
    Prep Time 10 minutes
    Cook Time 20 minutes
    Total Time 30 minutes
    Servings 4
    Calories 263 kcal
    Author Laura Yautz

    Ingredients

    • 8 oz Chickpea Pasta (rotini or penne work best)
    • 1 tablespoon Olive Oil
    • 12 oz Pre-chopped Assorted Vegetables OR 3 ½ - 4 cups Chopped Assorted Vegetables
    • 4 Garlic cloves, minced
    • 2 teaspoon Italian Seasoning
    • ¼ teaspoon Ground Pepper, or more to taste
    • ½ cup Sundried Tomatoes in Oil, drained and sliced
    • 2 tablespoon Capers, drained and minced
    • 3 cups Unsweetened Cashew Milk
    • 2 tablespoon Cornstarch
    • 3 cups Baby Spinach

    Instructions

    1. Bring a large pot of water to a boil, and cook the chickpea pasta according to the package instructions. Drain, and set aside (drizzle with a bit of oil if needed to prevent sticking).
    2. Meanwhile, heat a large skillet over medium heat, with oil in it.
    3. Add vegetables, garlic, Italian seasoning, and pepper, and saute until the vegetables start to caramelize; about 5-10 minutes.
    4. Add the sundried tomatoes and capers, and cook another 1-2 minutes.
    5. Whisk the cornstarch into the cold cashew milk.
    6. Slowly pour the cashew milk into the skillet with the vegetables. Reduce heat to low, and simmer until the sauce thickens, about 3-5 minutes.
    7. Turn off the heat, and add the spinach. Stir until the spinach is wilted.
    8. Finally, add the pasta, and stir to combine.
    9. Serve hot.
    Nutrition Facts
    Creamy Chickpea Pasta with Vegetables
    Amount Per Serving
    Calories 263 Calories from Fat 108
    % Daily Value*
    Fat 12g18%
    Saturated Fat 1g6%
    Polyunsaturated Fat 3g
    Monounsaturated Fat 8g
    Sodium 750mg33%
    Potassium 158mg5%
    Carbohydrates 33g11%
    Fiber 10g42%
    Sugar 5g6%
    Protein 11g22%
    Vitamin A 1027IU21%
    Vitamin C 11mg13%
    Calcium 387mg39%
    Iron 2mg11%
    * Percent Daily Values are based on a 2000 calorie diet.

    Food safety

    One of the benefits of cooking without meat is that we have little chance for cross contamination. Still, these are important food handling tips for this creamy veggie pasta:

    • Wash hands before starting, and after touching hair or face, or eating/drinking
    • Don't leave food sitting out at room temperature for extended periods
    • Never leave cooking food unattended
    • Use oils with high smoke point to avoid harmful compounds
    • Always have good ventilation when using a gas stove

    See more guidelines at USDA.gov.

    A bowl of creamy rotini pasta with vegetables. Text overlay: Creamy Chickpea Pasta with Veggies

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    Laura Yautz

    Hi, I'm Laura! I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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