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Chickpeas are becoming a top choice in U.S. kitchens. They’re used in salads and creamy lunches and dinners. A can of chickpeas can make a meal in about 23 minutes.

And here is why they’re called marry me vegan chickpeas.

The ‘marry me’ idea started as a joke in 2016. It became a hit again in 2023 with many variations. A photographer loved it so much, they said, “I’d marry you for that chicken.” I’ve made this dish plant-based though, keeping the bold flavor.

This Tuscany goodness has sun-dried tomatoes, garlic, and Italian herbs in a creamy tomato sauce. Instead of cream, I use coconut milk for richness. This is why vegan chickpea dishes are so satisfying on a busy day.

My recipe is a quick way to make plant-based chickpea meals anytime. It starts with simple ingredients and ends up like a restaurant special. Serve it over rice, pasta, or with pita or bread. It’s a lunch that people will remember.

Why This Tuscan Treat is Worth Making

I love vegan chickpea recipes because they make pantry staples into a creamy, tangy, savory skillet. Sun-dried tomatoes add a lot of flavor. It’s perfect for those who want healthy chickpea dishes that taste like restaurant food.

This sauce is dairy-free, making it great for vegans. It’s also quick and easy to make, ready in about 23 minutes. It’s a one-pan dish that requires minimal chopping, ideal for a busy weekday.

Why You’ll Love This One Pan

1) Fast: marry me vegan chickpeas are ready in about 23 minutes. It’s perfect if you need lunch in under 30 minutes. It’s quick but never boring.

2) One-pan comfort: I cook garlic and onion, make the sauce, and warm the chickpeas in one 12″ skillet. This recipe makes cleanup easy.

3) Big flavor from simple ingredients: sun-dried tomatoes add a tangy bite. Tomato paste makes the sauce rich and colorful. Italian seasoning or thyme add a familiar herby taste without extra work.

4) Creamy without dairy: full-fat coconut milk makes the sauce silky. For marry me vegan chickpeas, blending some sun-dried tomatoes into the sauce makes it taste rich and creamy, not coconut heavy.

5) Filling and affordable: chickpeas are packed with plant-based protein and fiber. Vegan chickpea recipes are budget-friendly and great for stocking your pantry.

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To get that ‘Parmesan vibe’ in vegan chickpea dishes, I lean on umami instead of dairy. Use 1 tsp white miso paste (dissolve it in a spoonful of hot sauce before adding), or swap in nutritional yeast or a vegan Parmesan product.

Optional for a fresh pop: 4 ounces cherry or grape tomatoes, chopped. If you’re using miso or a salty broth, taste before adding more salt.

Savory Substitutions

I created these swaps for busy days. They help keep the sauce silky and the chickpeas tender. You can make healthy chickpea dishes on repeat without needing to go shopping.

1) Coconut milk → cashew cream or soy cream. This keeps the flavor neutral and rich. If you only have coconut milk and don’t like the taste, blend some tomatoes into it first. This will mellow the coconut flavor.

2) Spinach → kale, chard, or arugula. Kale and chard are tougher, so chop them small. This way, they wilt fast and don’t feel stringy. Add arugula at the end for a peppery bite, perfect for vegan chickpea recipes.

3) Vegetable broth/stock → aquafaba (that liquid from canned chickpeas). Aquafaba adds savory depth and helps the sauce cling to each bite. If you cooked chickpeas from dry, broth is easier to keep the texture smooth.

4) Thyme → oregano or Italian seasoning. Oregano is bolder and sharper, while Italian seasoning is more rounded. Start with a small pinch, taste, then add more if needed.

5) Miso paste → nutritional yeast or vegan Parmesan. Miso gives a cheesy umami kick. Nutritional yeast and vegan Parmesan add similar flavors. This swap keeps the dish healthy while being flexible for different diets.

Step by Step

1) Prep (5 minutes): Drain and rinse 2 cans of chickpeas. Chop onion, mince garlic, and chop sun-dried tomatoes. Tear basil and roughly chop spinach. If you have it, reserve a spoonful of sun-dried tomato oil and a splash of aquafaba for the sauce.

2) Sauté aromatics (5 minutes): Heat olive oil (or sun-dried tomato oil) in a large skillet (I love my OXO Good Grips 12″ Nonstick Skillet) over medium heat. Cook the onion until soft, then stir in garlic. You’re looking for a sweet smell, not browning.

3) Bloom flavors (30 seconds to 3 minutes): Add tomato paste, Italian seasoning (or oregano and thyme), chili flakes, and salt. Stir until the paste darkens a shade and smells rich and savory.

Why this matters: Tomato paste and dried herbs need a quick toast to wake up their flavor. When the aroma turns deep and round, the sauce will taste like restaurant-level marry me vegan chickpeas, not flat tomato cream.

4) Build the creamy sauce (1–2 minutes): Pour in vegetable broth (or a little aquafaba) and whisk in full-fat coconut milk until smooth. Optional blender method: blend about 2/3 cup sun-dried tomatoes with the broth and coconut milk until thick, then pour it into the pan.

5) Simmer chickpeas (5–10 minutes): Add chickpeas and the remaining chopped sun-dried tomatoes. Cover and simmer on low-medium until the chickpeas are hot and the sauce clings to a spoon. If it looks thin at minute 5, give it a few more minutes uncovered.

6) Add miso correctly (30 seconds): In a small cup, dissolve 1 teaspoon white miso with a spoonful of hot sauce from the pan, then stir it back in. The sauce should taste more savory right away.

Why this matters: Miso can clump if it hits the pan cold, which leaves gritty bites. Mixing it first spreads that cheesy umami through the whole pot, which is a big win for plant-based chickpea meals.

7) Finish greens and herbs (1–2 minutes): Stir in spinach until wilted, then add basil (optional) off the heat for a fresh aroma. If the sauce gets too thick, loosen it with a splash of broth, aquafaba, water, or coconut milk, then serve while it’s silky.

NOTE: A large skillet and a sharp chef’s knife make this recipe a breeze. You can see my favorite knife, pans, and cutting board on my Kitchen Essentials page.

Variations

When I make vegan chickpea recipes for busy weekdays, I look for something flexible. These four tweaks keep the flavor exciting but doesn’t add extra work.

Extra spicy: Increase the red chili flakes or add a bit of your favorite hot sauce. Check the taste after 2 minutes and adjust to keep it bold but not too spicy.

Blended-sauce method: For a thicker sauce, blend the sun-dried tomatoes with coconut milk and stock before heating. This brings out the tomato flavor and reduces the coconut taste, making it richer.

Bean swap: Use butter beans or white beans instead of chickpeas. They become creamy in the sauce and work well over pasta, rice, or roasted veggies. It’s a simple way to change up most vegan chickpea recipes when you’re low on ingredients.

Add fresh tomatoes: Add halved cherry or grape tomatoes near the end. They should soften and look glossy. Finish with spinach and basil for juicy bursts and a fresher taste.

Storage ‘n Reheating

I find meal-prepping with healthy chickpea dishes a real win. Let the chickpeas cool down to room temperature. Then, pack them in an airtight container. Store them in the fridge for up to 4 days.

For longer storage, freeze portions in freezer-safe containers for 1–3 months. I always label the date and try to use it within 1–2 months for the best taste. If freezing, save the fresh basil and add it after thawing to keep it fresh.

My top choice for reheating plant-based chickpea meals is the stovetop. Warm it over low heat, stirring often. Add a splash of water, stock, aquafaba, or coconut milk to keep the sauce creamy.

The microwave is okay when you’re in a hurry, but it can dry the sauce. Cover loosely, heat in short bursts, and stir halfway through. If it’s too thick, add a small splash of liquid and mix well.

To thaw, I let it thaw in the fridge overnight. If reheating from frozen, heat it slowly on low heat and stir as it loosens. This gentle heat helps prevent the sauce from separating and keeps the dish tasting fresh.

Giselle’s Tips

1) For silky marry me vegan chickpeas, I use full-fat coconut milk. Light coconut milk makes the sauce thin and less creamy.

2) To get a thicker sauce, I blend sun-dried tomatoes into it. This adds more umami and makes the sauce taste richer, with less coconut flavor.

3) Don’t throw away the oil from sun-dried tomatoes. I sauté garlic or shallot in about 1 tablespoon. This adds deep flavor quickly, making the chickpeas taste like they simmered for hours.

4) If you have aquafaba, use it in your broth. It adds body, reduces waste, and helps if the sauce gets too thick. Just add a bit to loosen it without diluting the flavor.

5) Add greens at the end. I stir in spinach or kale until it wilts, then stop cooking. This keeps it fresh and tender with the chickpeas.

NOTE: For more about the tools that I rely on for easy vegetarian recipes, check out my Kitchen Essentials page.

Chickpeas make this dish a top choice for me because they offer steady plant-based protein and lots of fiber. This helps me feel full longer. A serving usually has 14g of protein and 10g of fiber, with about 391 calories.

To make these vegan chickpea dishes balanced, I pair them with basmati or jasmine rice, pasta, or warm pita. This lets the sauce stick to something. Adding a fresh green salad or roasted or steamed veggies adds color and crunch.

Watch out for sodium if you’re counting it. Broth and seasonings can add up to 1168mg per serving. I use low-sodium stock and taste before adding more salt, which is important when using miso.

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FAQs

Ever wondered why it’s called marry me vegan chickpeas?

It’s a plant-based twist on the creamy Tuscan ‘Marry Me’ sauce. I add garlic, sun-dried tomatoes, and a silky finish to keep it cozy. It’s special plant-based chickpea meals, like this one, that’s easy to make.

Want to use canned or dry chickpeas?

Canned ones are quicker. For dry, soak overnight and simmer until tender. You’ll need about 3 cups cooked chickpeas for most vegan chickpea recipes.

Concerned the sauce will taste like coconut?

In marry me vegan chickpeas, blending sun-dried tomatoes into the sauce adds deep tomato flavor. It tastes savory, not tropical. Let it simmer to thicken, so it sticks to pasta, rice, or bread.

Thinking about leftovers with my plant-based chickpea meals?

You got it. Store marry me vegan chickpeas in the fridge for up to 4 days or freeze for 1 to 3 months. Thaw, reheat gently, and add fresh basil for the best taste. Serve it over basmati or jasmine rice, with crusty bread or pita, and a simple salad or roasted veggies.