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“I made this recipe today for my meal prep, however I used cannellini beans and kale. I may use a bit more chilli flakes next time but other than that it’s delicious!!!! 😋”
I’ve been loving this high-protein Marry Me Chickpeas recipe, and it’s quickly become a go-to for us! It’s effortless to make, comes together in just 25 minutes, and is packed with flavor. The creamy cashew sauce pairs perfectly with chickpeas, sun-dried tomatoes, and spinach, creating a comforting and nutritious dish. Plus, it’s high in protein with 28 grams per serving (before you’ve even paired it with a lovely slice of bread!), iron, and fiber, making it super satisfying while keeping you full and energized. Whether you’re looking for a quick, healthy dinner or a hearty meal prep option, this one ticks all the boxes!
This recipe is featured in my social media series, ‘Busy Girl Dinner’! If you’re focused on staying healthy, nourishing your body, and feeling your best, but don’t have time to spend hours in the kitchen every night, this series is made for you! It’s a collection of 20 tasty and wholesome dinners that come together quickly and make for excellent leftovers the next day. I couldn’t think of a better meal to kick it off with!
If you love this, try our Marry Me Chickpea Soup or High-Protein Marry Me Pasta Meal Prep for two more cozy “Marry Me” twists. For more creamy weeknight dinners, browse our High-Protein Romesco Pasta, One-Pot Lemon Zucchini Beans, and High-Protein Shepherd’s Pie.
Why I Love This Recipe
- High-Protein: With 28 g of plant protein per serving, this healthy, vegan recipe is perfect for a post-workout meal or just adding more plant-based protein to your diet.
- Iron-Rich: Packed with 9 mg of iron, this recipe helps you hit your daily iron intake, which is especially important on a plant-based diet. The addition of alliums (from the onion and garlic) and vitamin C (mainly from the bell pepper and lemon) helps increase iron absorption to make the most of this nutrient-rich meal.
- High-Fiber: With 18 g of fiber per serving and over 10 unique plants, it’s a great way to feed your healthy microbiome and improve your overall digestive health.
- Calcium-Rich: Provides 304 mg of calcium per serving to support bone health. When choosing plant-based milk, make sure to choose a calcium-fortified option!
- Quick and Easy: This meal comes together in just 25 minutes, perfect for busy weeknights or meal prep days for a quick, healthy meal that will make you feel amazing.
Ingredient Notes
- Chickpeas: Packed with protein and fiber, chickpeas are the star of this vegan dish. They provide a hearty texture and are rich in iron, making them ideal for plant-based diets.
- Cashews: When blended with soy milk and nutritional yeast, cashews create a creamy sauce that adds richness to the dish. If you don’t have a high-speed blender, soak the cashews beforehand to ensure a smooth texture.
- Baby Spinach: Spinach brings added nutrients and freshness to the dish. It’s rich in iron and calcium, and you can substitute it with kale if desired.
- Sun-dried Tomatoes: These tomatoes add a tangy depth to the dish. They complement the smoked paprika and chili flakes, balancing the heat with a slightly sweet note.
How to make this recipe (summary)
Start by heating olive oil in a large pan over medium heat. Add the finely diced onions and cook for a few minutes until softened. Add the chopped red bell pepper and sun-dried tomatoes, cooking for another 5 minutes. Add the garlic, tomato paste, chili flakes, mixed herbs, smoked paprika, and a pinch of salt. Cook for about 2 minutes to allow the flavors to blend. Blend the cashews, soy milk, and nutritional yeast into a creamy mixture. Pour this into the pan along with the chickpeas. Let everything simmer for about 5 minutes. Add the roughly chopped spinach and lemon juice. Cook until the spinach is wilted, then adjust the seasoning with salt and pepper. Top with fresh basil and serve with crusty bread. View recipe card below for detailed instructions.
Variations and Tips
- Substitute kale for spinach: Kale holds up a bit better if you’re meal prepping, adding a more robust texture to the dish.
- Add toasted pine nuts or almonds: For a nutty crunch, sprinkle some toasted nuts on top of the dish before serving.
- Turn it into a soup: Add vegetable broth to make this a comforting, creamy vegan chickpea soup.
- Pair with some gluten-free bread or GF pasta: The dish is naturally gluten-free, and you can serve it with a slice of bread such as our gluten-free buckwheat bread, or GF Red Lentil Quinoa Bread or add some gluten-free pasta for an even heartier vegan meal, like in our High-Protein ‘Marry Me’ Pasta (Meal Prep).
- Use parsley instead of basil: If you’re out of basil, parsley works just as well to add freshness to the finished dish.
- Choose low-sodium canned beans: For a healthier option, pick canned beans labeled as low-sodium or no-salt-added. Rinse the beans well to reduce the sodium content by up to 40%, and reduce oligosaccharides which can make us feel bloated.
Why You’ll Love These Marry Me Chickpeas TLDR
- Protein-packed
- Rich and creamy
- Quick to make
- Hearty and satisfying
- Perfect for meal prep
Marry Me Chickpeas
Equipment
Ingredients
- 1 tsp (5 ml) olive oil - (optional, substitute for 1/2 tbsp water, to water fry)
- 1 yellow onions - finely diced
- 1 red bell pepper - finely chopped
- 2 tbsp (14 g) sun-dried tomatoes
- 2 garlic cloves - minced
- 1 tbsp (16 g) tomato paste
- ½ tsp (1 g) red chili flakes
- 1 tsp (1 g) mixed herbs - see notes
- 1 tsp (2 g) smoked paprika
- 2 tbsp (16 g) cashews - soaked if not using a high-speed blender
- 1.25 cups (295 ml) soy milk
- 2 tbsp (15 g) nutritional yeast
- 2 cups (330 g) cooked chickpeas
- 2 cups (60 g) baby spinach - roughly chopped
- 1.5 tbsp (30 ml) lemon juice
- ¼ cup (6 g) fresh basil
- Salt and pepper - to taste
Instructions
- To a large pan on medium heat, add the olive oil and onions, cook for a couple of minutes.
- Add the red bell pepper, and sun-dried tomatoes and cook for another 5 minutes. Stirring regularly.
- Add the garlic, tomato paste, chili flakes, mixed herbs, smoked paprika, and a pinch of salt. Stir, and cook for 2 minutes.
- In the meantime, blend the cashews, soy milk, and nutritional yeast. Add to the pan along with the chickpeas. Let it simmer for another 5 minutes.
- Add the spinach, and lemon juice, cook until the spinach is just wilted.
- Adjust salt and pepper to taste. Top with fresh basil. Serve with a slice of crusty bread.
Notes
Video
Per Serving/Portion
FAQ
Is this recipe gluten-free?
Can I make this recipe nut-free?
How long does it keep?
Can I freeze it?
What can I serve with this?
Can I use a different milk instead of soy?
Can I leave out the nutritional yeast?
Can I use cashew butter instead of whole cashews?
Why is my sauce watery instead of creamy?
What are mixed herbs?
Do I need to drain and rinse the chickpeas?
How many servings does this recipe make?
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For the cashew cream, only 2 Tablespoons of cashews to 1.25 cups of milk? That doesn’t seem like near enough cashews. Are those measurements correct?
Hi Cheri, yes, the measurements are correct. We’re not after a thick cashew cream here, but just using the cashew to help thicken the sauce slightly 😊 I find that if you let it cook for a few minutes (especially once mixed with the tomato paste, spices, and nutritional yeast), 2 tbsp is enough to thicken the sauce. Hope you love it!
Wow I made this for dinner and served it over creamy millet. It’s bursting with flavour and has become my favorite dish. Thank you for all your hard work with these delicious recipes! ❤️
Thank you for trying my recipe, and for the lovely review Angela 🥰 I’m so happy you loved it!
I made this recipe today for my meal prep, however I used cannellini beans and kale. I may use a bit more chilli flakes next time but other than that it’s delicious!!!! 😋
Hi Megan, that looks so lovely! Thank you so much for sharing your tips, I’m so happy you loved it 🥰
I wanted to comment on this recipe because I know I always go straight the ratings and comments when available. This recipe is absolutely delicious. I have made it many times at this point and have it printed so I can never lose it. I double the recipe so there are left overs. The only thing I don’t double is the red chili flakes because it was too spicy when I did that (may be because I have home made red chili flakes so they may just be a bit stronger.
That’s so sweet of you, Jackie. Thank you so much for the lovely review! I’m very intrigued by your homemade red chili flakes. It’s not something I’ve done before. How do you prepare them? 🥰
Am just about to have my lunch! The only change was unsweetened almond milk instead of soy.
That looks delicious! Thank you so much for sharing ❤️
Soaking raw cashews in water softens them to create an ultra-smooth, creamy texture when blended, essential for dairy-free sauces, creams, and vegan desserts. It also aids digestion by neutralizing enzyme inhibitors and reducing phytic acid, making the nuts easier to digest and improving nutrient absorption.
Do you have to put the yeast in?
You can absolutely skip it! Nutritional yeast is different from regular yeast: it is deactivated yeast flakes. It is used as a seasoning. It’s often used in dairy-free cooking because it has a cheesy, umami flavor and is a great substitute for cheeses like Parmesan. It also brings B-vitamins and a fair bit of protein, with three to five grams of protein per tablespoon, depending on the brand. If you wish to skip it, you may want to adjust the seasoning a bit, perhaps a little bit more salt.
Thank you for explaining
I have purchased the yeast today and will be making this dish tonight
Amazing. Hope you love it 😊
Are there any substitutions for soy milk?
Jason, you can use any neutral-tasting milk that you have at home. Swapping the milk may alter the protein content. Or you could use some store-bought cream instead of making your own cashew cream. Hope you love it!
This was absolutely delicious, thank you!
So happy to hear that, thank you for sharing Evi 💚
I made this recipe today. I wanted to ask a question. Did I need to drain the chickpeas or use the water from the can, because they turned out too dry. I drained them. Please let me know.
Thanks so much for making the recipe, Elizabeth! I always recommend draining and rinsing canned beans. I’m sorry you had an issue with the recipe—we make this one quite a bit and haven’t run into that. I wonder what could have happened? Maybe it cooked a little longer than 5 minutes with the sauce, which would have reduced the liquid? If that ever happens, you can just add a splash of milk or broth to bring it back to your desired consistency. 💚
This was absolutely delicious, thank you!
So happy you loved it Evi, thank you for sharing💚
I’d love to know how you got that beautiful golden color, mine came out quite pale.
Thanks so much for giving it a try! I just followed the recipe as written, but sometimes the quality or brand of spices and ingredients can make a difference in the final result. I hope it still tasted great!
Best Chickpea recipe I’ve tried in a long time! Thank you!
So happy you liked it 💚