Monday-Creamy Tuscan Chickpea Pasta

Hearty, comforting and full of protein — an easy plant-based dinner the whole family can enjoy.

Serves: 4
Prep: 10 minutes
Cook: 25 minutes

Creamy Tuscan Chickpea Pasta

Ingredients

  • 12 oz (340 g) penne pasta

  • 1 tbsp olive oil

  • 1 small yellow onion, diced

  • 3 cloves garlic, minced

  • 8 oz (225 g) mushrooms, sliced

  • 1 can (540 mL) chickpeas, drained and rinsed

  • 1 tsp Italian seasoning

  • ½ tsp smoked paprika

  • ½ tsp salt, or to taste

  • ¼ tsp black pepper

  • 1 cup unsweetened plant-based milk

  • ½ cup vegetable broth

  • ⅓ cup nutritional yeast

  • 1 tbsp lemon juice

  • 2 cups baby spinach

  • ¼ cup chopped sun-dried tomatoes

  • 1 tbsp cornstarch

  • 2 tbsp water

  • Fresh basil or parsley for serving, optional

Nutrition Per Serving

Approximate values

Calories: 520
Protein: 22 g
Carbohydrates: 78 g
Fat: 15 g
Fibre: 14 g
Sodium: 620 mg

Instructions

1. Cook the pasta.
Cook the penne according to package directions until al dente. Before draining, reserve about ½ cup of the pasta water.

2. Sauté the vegetables.
Heat olive oil in a large skillet over medium heat. Add onion and mushrooms and cook for about 5–6 minutes. Add garlic and cook for another 30 seconds.

3. Add the chickpeas.
Stir in the chickpeas, Italian seasoning, smoked paprika, salt and pepper. Cook for 2 minutes.

4. Make it creamy.
Add plant milk, vegetable broth, nutritional yeast, lemon juice and sun-dried tomatoes. Bring to a gentle simmer.

Mix the cornstarch with 2 tablespoons water, stir it into the sauce and cook for 2–3 minutes until it begins to thicken.

5. Finish the pasta.
Add spinach and cooked pasta. Toss until the spinach wilts and everything is coated in the creamy sauce. If necessary, add a little reserved pasta water until you get the consistency you want.

Taste and adjust the seasoning.

Print Recipe

Chef Perry’s Kitchen Notes

Helpful tips, simple swaps and a little extra guidance from my kitchen to yours.

👨‍🍳 Chef Perry’s Tips

Reserve some pasta water before draining. The starch in the water helps loosen the sauce without making it watery and helps the sauce cling to the pasta.

🔄 Easy Substitutions


Penne → rigatoni, fusilli or gluten-free pasta
Chickpeas → cannellini or navy beans
Spinach → chopped kale
Mushrooms → zucchini or additional spinach
Plant milk → unsweetened oat, soy or cashew milk

🎥 Cook With Chef Perry
Watch me make this recipe step-by-step.

Cooking video coming soon