CHICKPEA ALFREDO PASTA
Chickpea Alfredo Pasta transforms a classic creamy dish into a plant-based delight, rich in flavour and nutrients. The combination of canned chickpeas, tahini, garlic and plant milk results in a luscious, protein-packed sauce that’s both comforting and healthy. This vegan version of Alfredo skips the dairy but keeps all the indulgence brightened with a touch of lemon for balance. Tossed with warm fettuccine, the sauce clings beautifully to each strand, delivering a satisfying bite every time. Perfect for solo dinners or quick meals, this single-serve dish is high in fibre, naturally low in fat and fast enough to make on busy nights.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Italian
PREPARATION/TECHNIQUES
Blender Recipes, Sauté, Simmer
OCCASION/HOLIDAY
Casual Dinner, Valentine’s Day, Fall, Graduation
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, Low Fat, Quick & Easy, High Fibre
DISH TYPE
Pasta
INGREDIENTS
There are the following ingredients for Chickpea Alfredo Pasta:
- 1 cup cooked fettuccine
- ¼ cup canned chickpeas, rinsed and drained
- 1 tbsp tahini
- 1 clove garlic, minced
- ¼ cup unsweetened plant milk (e.g., almond, soy)
- 1 tsp lemon juice
- Salt to taste
FULL NUTRITIONAL INFORMATION
- Calories: 377.5 kcal
- Fat: 11 g
- Saturated Fat: 1.7 g
- Carbohydrate: 57.1 g
- Sugar: 2.5 g
- Sodium: 607.1 mg
- Protein: 13.9 g
- Fiber: 6.7 g
- Calcium: 214.3 mg
- Iron: 2.7 mg
- Potassium: 222.7 mg
PREPARATION
These steps are followed for the preparation of Chickpea Alfredo Pasta:
- Cook The Pasta: Prepare fettuccine according to package instructions, then drain and set aside.
- Blend The Sauce: In a blender, combine chickpeas, tahini, plant milk, lemon juice and salt. Blend until smooth and creamy.
- Cook The Garlic: In a small saucepan, sauté minced garlic for about 1 minute over medium heat until fragrant.
- Simmer The Sauce: Pour in the blended mixture and heat gently, stirring it for 2 to 3 minutes until slightly thickened.
- Combine With Pasta: Add cooked pasta to the sauce, toss until evenly coated, and heat for 1 minute.
- Serve Immediately: Plate and garnish with fresh parsley, black pepper or nutritional yeast if desired.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for Chickpea Alfredo Pasta:
- Use Smooth Tahini: Well-stirred tahini prevents clumps and ensures a creamy sauce.
- Control Thickness: Add a splash of more plant milk if the sauce is too thick once heated.
- Chickpea Prep: Rinse canned chickpeas well to remove excess salt and preserve flavour.
VARIATIONS
- Add Greens: Stir in chopped spinach or kale for extra nutrients.
- Spicy Kick: Mix in crushed red pepper flakes or smoked paprika.
- Nut-Free Option: Replace tahini with sunflower seed butter or omit for a lighter version.
- Gluten-Free Pasta: Substitute with brown rice or lentil fettuccine to suit dietary needs.
PREPPING AND STORAGE
- Fridge: Store leftovers in an airtight container for up to 3 days. Reheat gently with a splash of plant milk.
- Freezing: Freeze the sauce separately. Thaw overnight and reheat before mixing with pasta. Use within 1 month.