Vegan Tuscan Chickpeas

Why You’ll Love This Recipe

This dish is simple to prepare and bursting with Mediterranean flavors. The combination of chickpeas, fresh herbs, and leafy greens creates a satisfying texture and vibrant taste. It’s naturally vegan, gluten-free, and packed with fiber and protein, making it a nutritious option for any meal. Plus, it’s versatile enough to be a stew, side, or main dish.

Ingredients

• 2 tablespoons olive oil

• 1 medium onion, chopped

• 3 cloves garlic, minced

• 1 (14-ounce) can diced tomatoes

• 2 (15-ounce) cans chickpeas, drained and rinsed

• 4 cups fresh spinach or kale, chopped

• 1 teaspoon dried oregano

• 1 teaspoon dried thyme

• 1/2 teaspoon crushed red pepper flakes (optional)

• Salt and freshly ground black pepper, to taste

• 1/4 cup vegetable broth or water

• Fresh parsley or basil for garnish

• Optional: lemon wedges for serving

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Heat olive oil in a large skillet over medium heat.

2. Add chopped onion and sauté until translucent, about 5 minutes.

3. Stir in minced garlic and cook for another minute until fragrant.

4. Add diced tomatoes, chickpeas, oregano, thyme, red pepper flakes, salt, and pepper.

5. Pour in vegetable broth and stir to combine.

6. Simmer uncovered for 10-15 minutes, allowing flavors to meld and sauce to thicken slightly.

7. Stir in chopped spinach or kale and cook until wilted, about 3-5 minutes.

8. Taste and adjust seasoning as needed.

9. Garnish with fresh herbs and serve with lemon wedges if desired.

Servings and timing

This recipe serves 4 people. Preparation and cooking take about 30-35 minutes.

Variations

• Add cooked pasta or quinoa to make it more filling.

• Use cannellini beans instead of chickpeas for a creamier texture.

• Incorporate roasted red peppers or sun-dried tomatoes for extra flavor.

• Top with vegan Parmesan or nutritional yeast for a cheesy note.

• Add olives or capers for a briny twist.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or microwave until warmed through.

FAQs

Can I use dried chickpeas?

Yes, soak and cook dried chickpeas before using; adjust cooking time accordingly.

Is this recipe gluten-free?

Yes, naturally gluten-free.

Can I make this dish spicy?

Add extra crushed red pepper flakes or fresh chili peppers.

Can I use frozen greens?

Yes, thaw and drain excess water before adding.

How do I store leftovers?

In airtight containers in the fridge, consume within 4 days.

Can I freeze this dish?

Yes, freeze in airtight containers for up to 2 months.

What herbs work best?

Oregano, thyme, basil, and parsley complement this dish well.

Can I add protein?

Chickpeas provide protein, but you can add tofu or tempeh for variety.

Is this recipe vegan?

Yes, completely vegan and plant-based.

What can I serve with Tuscan chickpeas?

Serve with crusty bread, polenta, rice, or a simple salad.

Conclusion

Vegan Tuscan Chickpeas is a wholesome, flavorful, and easy-to-make dish that brings the taste of the Mediterranean to your table. Packed with nutritious ingredients and vibrant herbs, it’s perfect for satisfying meals any day of the week. This recipe is a wonderful addition to your vegan and plant-based repertoire.