Vegan Chickpeas and Broccoli with White Sauce Recipe

Introduction

Vegan Chickpeas and Broccoli with White Sauce is a satisfying and nutritious dish that combines the hearty texture of chickpeas with tender broccoli, all enveloped in a creamy, savory white sauce. This recipe is perfect for those looking for a flavorful, plant-based meal that is both wholesome and easy to prepare. Rich in protein, fiber, and essential nutrients, this dish is ideal for a variety of dietary needs, including vegan and gluten-free diets. The detailed recipe provided below includes precise measurements, step-by-step instructions, and nutritional information, ensuring a comprehensive guide to making this delicious meal. Additionally, the SmartPoints values for those following the WW (Weight Watchers) program are included.

Ingredients

For the Chickpeas and Broccoli:

  • 2 cups cooked chickpeas (or 1 can, drained and rinsed)
  • 3 cups broccoli florets (fresh or frozen)
  • 1 tbsp olive oil
  • 1 small onion (diced)
  • 3 cloves garlic (minced)
  • 1 red bell pepper (diced, optional for added color and flavor)
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • ½ tsp dried thyme
  • Salt and pepper to taste

For the White Sauce:

  • 1 cup unsweetened almond milk (or any plant-based milk of your choice)
  • ¼ cup raw cashews (soaked in hot water for at least 30 minutes, then drained)
  • 3 tbsp nutritional yeast
  • 2 tbsp all-purpose flour (or a gluten-free alternative)
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp mustard powder (for a tangy flavor)
  • Salt and pepper to taste

Instructions

  1. Prepare the Ingredients: Begin by prepping all ingredients. Drain and rinse the chickpeas if using canned. Cut the broccoli into bite-sized florets. Dice the onion and bell pepper if using. Mince the garlic. Set all ingredients aside.
  2. Cook the Chickpeas and Broccoli: Heat 1 tablespoon of olive oil in a large skillet or pan over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for an additional 1 minute, or until fragrant.
  3. Add the Bell Pepper: If using red bell pepper, add it to the skillet with the onion and garlic. Sauté for about 3 minutes until it softens slightly.
  4. Cook the Broccoli: Add the broccoli florets to the skillet and cook for 5-7 minutes, stirring occasionally, until they are tender but still crisp. If using frozen broccoli, adjust the cooking time accordingly.
  5. Add the Chickpeas: Stir in the cooked chickpeas, ground cumin, smoked paprika, dried thyme, salt, and pepper. Cook for another 3-4 minutes, allowing the flavors to meld together. Transfer the mixture to a bowl and set aside.
  6. Prepare the White Sauce: In a high-speed blender or food processor, combine the soaked and drained cashews, almond milk, nutritional yeast, flour, olive oil, lemon juice, garlic powder, onion powder, mustard powder, salt, and pepper. Blend until completely smooth and creamy.
  7. Cook the White Sauce: In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Pour in the blended sauce mixture. Cook, stirring constantly, until the sauce thickens and becomes creamy, about 5-7 minutes. Be sure to continue stirring to prevent the sauce from sticking to the bottom of the pan.
  8. Combine and Heat Through: Once the white sauce is ready, pour it over the chickpea and broccoli mixture. Stir well to ensure everything is evenly coated with the sauce. Heat through for another 2-3 minutes, allowing the flavors to meld together.
  9. Adjust Seasoning: Taste the mixture and adjust the seasoning with additional salt, pepper, or lemon juice if desired.
  10. Serve: Serve the chickpeas and broccoli with white sauce hot. This dish pairs well with a side of quinoa, brown rice, or a simple green salad.
  11. Garnish (Optional): For added flavor and presentation, garnish with fresh herbs such as parsley or cilantro, and a sprinkle of additional nutritional yeast if desired.
  12. Store Leftovers: Allow any leftover chickpeas and broccoli with white sauce to cool to room temperature before transferring to airtight containers. Store in the refrigerator for up to 4 days. For longer storage, freeze the dish in individual portions for up to 3 months. Reheat thoroughly before serving.

Useful Information

  • Cashew Alternative: If cashews are not available, you can use raw sunflower seeds or tofu as a substitute. Adjust the amount of liquid to achieve the desired consistency.
  • Gluten-Free Option: To keep the recipe gluten-free, use gluten-free flour or cornstarch instead of regular all-purpose flour in the white sauce.
  • Adding Protein: For an extra protein boost, consider adding tempeh or tofu to the chickpea and broccoli mixture.
  • Vegetable Variations: Feel free to add other vegetables such as carrots, mushrooms, or spinach to the dish for added nutrients and variety.
  • Creamy Sauce Consistency: If the sauce is too thick, you can thin it with a bit more almond milk until it reaches the desired consistency.

Nutritional Information

Per Serving (1 cup, assuming 4 servings total):

  • Calories: 290 kcal
  • Total Fat: 15 g
    • Saturated Fat: 2 g
  • Cholesterol: 0 mg
  • Sodium: 320 mg
  • Total Carbohydrates: 29 g
    • Dietary Fiber: 7 g
    • Sugars: 6 g
  • Protein: 11 g

SmartPoints Value

For those following the WW (Weight Watchers) program, this nutrient-rich dish is a great choice with a moderate SmartPoints value:

  • SmartPoints (Blue, Green, Purple): 7 points per serving
    • The SmartPoints value may vary slightly depending on the specific brands of plant-based milk and nutritional yeast used. Adjust points accordingly if using different products.

Conclusion

Vegan Chickpeas and Broccoli with White Sauce offers a satisfying and nutrient-dense meal that is perfect for any time of the day. This dish combines the heartiness of chickpeas and broccoli with a creamy, flavorful white sauce that enhances its taste and texture. With its balanced profile of protein, fiber, and essential nutrients, it is an excellent choice for those seeking a vegan, low-calorie meal. Enjoy this comforting and versatile dish as part of a healthy diet, and savor the richness of its flavors and textures in every bite.