Old-fashioned creamed chickpeas is adapted from depression era meals of creamed chipped tuna, creamed chicken or creamed beef on toast. This creamed chickpea recipe is an incredibly budget-friendly one-pan meal that can be quickly prepared in less than half an hour. This is a versatile recipe and so the chickpeas can be replaced with peas for creamed peas, sweetcorn for creamed corn, or even vegan chicken pieces for a meat-free creamed chicken recipe.
Origin of Creamed Chipped Beef or Creamed Tuna
Creamed chipped beef, chicken or tuna was a very popular meal during the American great depression era, and the years following, as the meal was prepared with store-cupboard ingredients with little fuss.
No fresh ingredients were required so if the cans of meat were at hand this dish could be whipped up quickly to feed hungry bellies. Canned peas were a popular vegetable that was often added to the creamed tuna, beef or chicken dinner.
How to prepare
Chuck in the flour.
Whisk together and cook the flour roux for 1-2 minutes stirring frequently.
Bring to a simmer.
Simmer for 10 minutes.
Season with salt and pepper to taste.
Set the pan aside for a few minutes off the heat and the sauce will thicken up nicely.
Serve a scoop of creamed chickpeas over and sprinkle over a few red paprika or chilli flakes.
Or your favourite fresh herb.
Recipe notes
📖 Recipe
Old-Fashioned Creamed Chickpeas [on toast]
Servings: 4
Calories: 398kcal
This creamed chickpea recipe is an incredibly budget-friendly one-pan meal that can be quickly prepared in less than half an hour. This is a versatile recipe and so the chickpeas can be replaced with peas for creamed peas, sweetcorn for creamed corn, or even vegan chicken pieces for a meat-free creamed chicken or beef recipe.
Print Recipe
Equipment
- non-stick skillet/ deep fry pan or non-stick pot
Ingredients
- 2 cans chickpeas 2 x 400g/14oz cans, drained. Or 480 grams cooked chickpeas
- 2 tablespoon vegan butter or margarine [can use veggie stock see recipe notes below]
- 2 tablespoon plain flour all-purpose flour or gluten-free plain flour blend
- 450 millilitres plant milk
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon herb seasoning mix any mix that contains herbs such as parsley, thyme, fennel, etc. Or a Mrs Dash blend, Italian herb mix, etc. Alternatively use a handful of chopped fresh herbs.
To serve, optional
- 4 slices bread toasted
- red pepper/chilli flakes or nutritional yeast flakes
Instructions
- Drain the 2 cans of chickpeas and pop into a bowl. [if preferred keep the aquafaba (chickpea water) and freeze until required for another recipe]
- Add the garlic and onion powder, herb mix and a few dashes of salt and pepper. Stir the seasonings through the chickpeas.
- Melt the vegan margarine or butter in a non-stick skillet or fry pan. Whisk through the flour. Cook for 1-2 minutes, stirring frequently over a medium heat.
- Slowly pour in the plant milk whisking constantly until the milk is fully incorporated with the flour roux.
- Bring the sauce to a simmer.
- Chuck in the chickpeas and give it all a good stir.
- Bring back to a simmer and cook for 10 minutes, stirring frequently.
- Season to taste with salt and pepper.
- Remove from the heat and set the pan aside for a few minutes for the sauce to thicken up more.
- Serve ladled over toasted bread or as a side-dish.
- A sprinkle of red pepper/chilli flakes is a tasty addition. As is a teaspoon or two of nutritional yeast flakes.Or sprinkle over some chopped fresh herbs.
Notes
- Nutritional data is provided for guidance only and is not a strict calculation as ingredients vary.
- Nutritional info includes 4 slices of bread, omitting the toasted bread reduces the calories to around 321 for one serving.
- Store leftover creamed chickpeas in the refrigerator for 3 days.
- Or freeze for 3-4 months.
- Reheat by popping the chickpeas into a saucepan and stirring frequently bring to a simmer and heat until piping hot. As the sauce will become very thick, if preferred, add a little extra plant milk to loosen up the sauce.
- Replace the chickpeas with your favourite pulse or veggie. Some vegetables may need to be pre-cooked before adding to the sauce. Leftover cooked vegetables are perfect for this recipe.
- For a no-added oil or fat creamed chickpeas use fresh onion and fresh garlic and saute these in about ½ cup of veggie stock before adding the flour and continuing with the recipe.
- Homemade plant milk can replace shop bought plant milk.
- For a gluten-free creamed chickpeas use a gluten-free plain flour blend.
Nutrition
Calories: 398kcal | Carbohydrates: 59g | Protein: 17g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Trans Fat: 1g | Sodium: 862mg | Potassium: 457mg | Fiber: 13g | Sugar: 11g | Vitamin A: 557IU | Vitamin C: 1mg | Calcium: 301mg | Iron: 5mg
Leave a Reply