Can you eat chickpeas on a plant based diet?

It's common to think you can't get enough protein on a plant-based diet, but there are plenty of good sources of plant protein out there. Chickpeas, also called garbanzo beans, are a nutritious source of plant-based protein and a healthy food to always have on-hand . They make plant-based eating easy and convenient.

Can I thicken a sauce with chickpea flour?

Alternative uses for chickpea flour This can be in the form of: Thickener: When used instead of cream, cornflour or wheat flours in soups, sauces and curries, it thickens and helps prevent curdling, especially in warm yoghurt based sauces .

What is the downside of a plant-based diet?

Cons of a Plant-Based Diet Potential Nutrient Deficiencies : Vegetarian and vegan diets need to pay extra attention to ensure they're getting enough protein, calcium, iron, and vitamin B12 in their diets.

Are chickpeas good for gut bacteria?

They help with digestion. Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut breaks this down so your colon can digest it slowly . Studies have found that eating more chickpeas can help make bowel movements easier and more regular.

What is the healthiest flour for thickening sauces?

Quinoa flour is a grain-based, gluten-free flour that's high in protein, iron, fiber, and unsaturated fats. It gives a fluffy texture to baked goods, as well as pizza and pie crusts, in addition to serving as a thickener for soups and sauces.

Is chickpea flour better than cornstarch?

It offers more protein and fiber than corn starch or wheat flour and doesn't risk the clumpy, gritty texture or raw taste that these other, more traditional options can sometimes lead to.

Is tahini the same as soy sauce?

Tamari and tahini have many more differences than they do similarities. Whereas Tamari comes completely from soybeans, tahini is made purely from sesame seeds . Unlike Tamari, tahini involves no fermentation. Instead, it is produced by grinding sesame seeds into a spreadable paste.

Are canned beans OK for plant-based diet?

Their health benefits, convenience, versatility, and delicious flavor make canned beans a perfect fit for today's plant-based diets .

What are the best beans for a plant-based diet?

It can leave us wondering where to find protein when switching to consuming mostly plants. Plant-based proteins include: Beans ( black beans, pinto beans, kidney beans, cannellini beans , etc.) Red and green lentils.

Can you eat hummus on a plant-based diet?

Yes! Hummus is foundationally made from chickpeas (garbanzo beans), extra virgin olive oil, sea salt, and tahini (ground sesame paste). It's a naturally vegan/plant-based dip, making it a great choice for every diet .

Chickpea Cheese Sauce - WFPB Recipe • Healthy Midwestern Girl (2024)

Last updated: Jul 11, 2019 · Published: Apr 22, 2019 by Elizabeth Shah. This page may contain affiliate links.

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When I published my popular Easy Cheezy Sauceand Vegan Cheddar Cheese Saucerecipes, I immediately got requests for nut-free versions. It seems quite a few of you have allergies or want a lower fat recipe. I’ve been playing around with a bunch of ingredients, but this Chickpea Cheese Sauce has stolen my heart.

How to Make this Easy Vegan Cheese Sauce with Chickpeas

Just like my Eazy Cheezy Sauce, this chickpea cheese sauce is incredibly simple to make.You’ve got just seven required ingredients in this recipe. You simply dump everything together in a blender and process for a half a minute or so.

Then, I like to cook this sauce gently for a few minutes to marry the flavors. Most dishes you’ll probably make this sauce for—pasta, baked potatoes, a cheese dip—all taste better with a warmed sauce anyway.

That’s it—instant, easy, cheesy done! And probably one of the healthiest ‘cheese’ sauces you can put in your mouth.

Why I Love This Nut-Free Chickpea 'Cheese' Sauce

This chickpea cheese sauce has so much going for it. Let’s break down the healthy, whole food plant-based goodness:

First, it makes the BEST low fat, high fiber nut free vegan mac and cheese! I never expected this recipe to become a Shah family favorite, but indeed it has. I mean, it’s got some pretty stiff competition with the other cheese sauces in our repertoire. 🙂 But this chickpea cheese sauce is so darn tasty and satisfying, we keep coming back to it again and again.

Second, it’s low in fat and high in fiber thanks to the chickpeas. In fact, it has about half the fat as a nut-based cheese sauce. And of course, it’s oil free.Third, it’s budget friendly. Let’s face it, chickpeas are way cheaper than cashews. At least where I live.

How to Make the BEST Nut Free Vegan Mac and Cheese

This cheese sauce is great on baked potatoes, nachos--wherever you want to add creamy cheesiness. But we love in as a healthy mac and cheese sauce.

I like to use a whole food, plant-based compliant pasta, like a brown rice pasta or even a chickpea pasta. And while it's great with just the sauce, I love adding extra flavors like:

fresh parsley (so simple, and my favorite)
crushed red pepper flakes
diced sun-dried tomatoes (rehydrated)
fresh basil
Italian seasonings
and if you don't mind a small amount of nuts, a sprinkle of vegan parmesan cheese

With this simple sauce and a pot of pasta, you can have dinner on the table in 15 minutes!

If you like this whole food plant-based recipe, you might also like:

5-Minute Vegan Chickpea Alfredo Sauce
Vegan Easy Cheezy Sauce
Vegan Cheddar Cheese Sauce
Easy Vegan Oil Free Pesto Sauce
Vegan Oil Free Mayonnaise

📖 Recipe