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.
2canschickpeas2 x 400g/14oz cans, drained. Or 480 grams cooked chickpeas
2tablespoonvegan butteror margarine [can use veggie stock see recipe notes below]
2tablespoonplain flourall-purpose flour or gluten-free plain flour blend
450millilitresplant milk
1teaspoononion powder
1teaspoongarlic powder
1teaspoonherb seasoning mixany 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
4slicesbreadtoasted
red pepper/chilli flakesor 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.