Vegan Tuscan Chickpeas are the perfect blend of comfort, convenience, and nutrition. Inspired by rustic Italian cuisine, this plant-based dish features creamy chickpeas simmered in a luscious, garlicky tomato and coconut milk sauce, enhanced with herbs like thyme and rosemary.
It’s hearty enough to satisfy even meat lovers and quick enough for weeknight dinners. Whether served over rice, with crusty bread, or eaten straight from the pan, it’s a cozy meal you'll want on repeat!
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🧾 Ingredients
| Ingredient | Description |
|---|---|
| Olive oil | Adds richness and helps to sauté the aromatics for a flavorful base. |
| Onion, chopped | Provides sweetness and depth; forms the foundation of the dish. |
| Garlic, minced | Adds a punch of savory aroma and that essential Tuscan flair. |
| Dried thyme | A fragrant herb that gives a subtle earthiness and Italian character. |
| Crushed red pepper (optional) | Adds gentle heat and complexity; completely optional based on your spice preference. |
| Chickpeas (cooked or canned) | The star ingredient, offering protein, heartiness, and a creamy bite. |
| Sun-dried tomatoes | Brings a chewy texture and concentrated tomato flavor with a hint of sweetness. |
| Diced tomatoes (canned) | Adds a juicy, tangy tomato base to form the stew’s body. |
| Coconut milk | Lends creaminess and a mild sweetness to balance the acidity of the tomatoes. |
| Fresh spinach | Wilts into the stew for a vibrant green color and added nutrients. |
| Salt | Enhances and balances all the flavors. |
| Black pepper | Adds a touch of spice and earthiness. |
| Fresh basil (optional, for garnish) | Provides a pop of color and a burst of fresh, aromatic flavor when served. |
🔥 Steps to Make Vegan Tuscan Chickpeas
Step 1: Sauté the Aromatics
In a large skillet, heat olive oil over medium heat. Add chopped onions and cook for 2-3 minutes until translucent. Stir in the garlic, thyme, and red pepper flakes, cooking for another minute until fragrant.
Step 2: Build the Base
Add the sun-dried tomatoes and cook for 1-2 minutes. Then pour in the diced tomatoes (with juice) and chickpeas. Stir well and bring to a simmer.
Step 3: Make it Creamy
Pour in the coconut milk, reduce heat to low, and let everything cook together for 5-6 minutes, allowing flavors to meld and the sauce to thicken slightly.
Step 4: Add the Greens
Stir in the spinach and cook until wilted, about 1-2 minutes. Season with salt and pepper to taste.
Step 5: Serve and Enjoy
Garnish with fresh basil if desired, and serve warm over rice, quinoa, or with crusty bread.
🌿 Recipe Variations
- Lemon Zest Addition: Add lemon zest and a squeeze of juice for a citrusy brightness.
- Kale Swap: Replace spinach with kale for a heartier green.
- Cream Swap: Use cashew cream instead of coconut milk for a nuttier flavor.
- Spicy Kick: Add a splash of hot sauce or increase red pepper flakes.
- Protein Boost: Stir in white beans or lentils alongside chickpeas.
❓ Frequently Asked Questions
1. Can I make this ahead of time?
Absolutely! This dish stores well in the fridge for up to 4 days and tastes even better the next day.
2. Can I freeze Vegan Tuscan Chickpeas?
Yes, it freezes beautifully. Just avoid adding the spinach before freezing—add fresh when reheating.
3. Is it gluten-free?
Yes, the recipe is naturally gluten-free. Just pair it with gluten-free bread or grains.
4. What can I use instead of coconut milk?
Try oat cream, soy cream, or cashew cream for a different kind of creaminess.
5. How can I thicken the sauce?
Let it simmer longer, or mash some chickpeas to naturally thicken the dish.
6. What can I serve this with?
Serve it with crusty sourdough, jasmine rice, couscous, or even pasta!
💡 Top Tip
For deeper flavor, cook the garlic until just golden and let the sun-dried tomatoes caramelize slightly before adding wet ingredients. This adds rich umami depth!
✨ Hint
If you're using oil-packed sun-dried tomatoes, use a bit of that oil for sautéing—it’s infused with intense flavor!
10-Minute Vegan Tuscan Chickpeas – Creamy, Easy & Irresistibly Flavorful
Ingredients
- 1 tablespoon olive oil For sautéing and adding Mediterranean richness
- 1 small onion chopped Adds sweetness and depth
- 3 cloves garlic minced Infuses the dish with aromatic, savory flavor
- 1 teaspoon dried thyme Adds an earthy herbal note typical of Tuscan dishes
- ½ teaspoon crushed red pepper Optional – for a bit of heat
- 1 can 15 oz chickpeas Protein-packed and creamy when simmered
- ½ cup sun-dried tomatoes Brings sweet-tart intensity and chewy texture
- 1 can 14 oz diced tomatoes Forms the base of the flavorful tomato broth
- ½ cup coconut milk Adds creaminess and subtle sweetness
- 2 cups fresh spinach For a nutrient boost and vibrant green color
- Salt and black pepper To taste – enhances all the flavors
- Fresh basil optional A garnish that adds a fresh, fragrant finish
Instructions
- In a large skillet, heat olive oil over medium heat. Add chopped onions and cook for 2-3 minutes until translucent. Stir in the garlic, thyme, and red pepper flakes, cooking for another minute until fragrant.
- Add the sun-dried tomatoes and cook for 1-2 minutes. Then pour in the diced tomatoes (with juice) and chickpeas. Stir well and bring to a simmer.
- Pour in the coconut milk, reduce heat to low, and let everything cook together for 5-6 minutes, allowing flavors to meld and the sauce to thicken slightly.
- Stir in the spinach and cook until wilted, about 1-2 minutes. Season with salt and pepper to taste.
- Garnish with fresh basil if desired, and serve warm over rice, quinoa, or with crusty bread.
