Vegan Chickpea Puttanesca Recipe

    
Chef Sky Hanka
Chef Sky Hanka

Meet your vegan macros with this high-protein chick-pea puttanesca recipe that is sure to satisfy and can be prepared in less than 20 minutes! The robust sauce is composed of shredded tempeh and chickpeas stewed with rosemary, lemon, crushed tomatoes, olives, and capers. 

The Secret Sauce Is in the Canned Tomatoes - Literally!

The preparation for the sauce is easy and all about simplicity. I would say the key to the sauce is purchasing quality canned tomatoes. Yes, I said it, the kind of canned tomatoes you purchase 100% make or break any tomato-based sauce.

We are on the level of "don't cook with wine you wouldn't drink" - quality ingredients translates to quality health and nutrition. 

When I was a young culinary student at The Culinary Institute of America I quickly learned the best canned tomatoes are canned Italian San Marzano tomatoes.

San Marzano tomatoes are a variety of plum tomatoes grown in Italy; True DOP (Denominazion d' Origine Protetta) certified San Marzano's are cultivated and grown in volcanic soil near Mount Vesuvius.

They are full-bodied, tart, and plump, giving any tomato-based sauce a bright and balanced flavor. 

You can find canned San Marzano tomatoes at most grocery stores or "san-marzano style" canned tomatoes. 

To make this dish high protein, just pair your perfect sauce with a high-protein pasta outlined below. Or make it low carb with zucchini noodles for an easy vegan spaghetti alla puttanesca.

How to Make this Recipe

Step 1: Cook your pasta ‘al dente’, to the tooth

Always get your pasta-water started first. The key to efficient meal prep is the ability to multi-task! Key an eye on the water and boil your pasta while you are moving through the next steps. Set a timer so you can achieve the perfect al dente texture. 

Looking for a low carb option? Try this recipe with zucchini noodles. 

Step 2: Heat a pot over medium heat and begin to saute your aromatics  

Heat a medium sized pot over medium heat and add the oil.

After one minute add the garlic, tempeh, and rosemary. Saute this mixture for 2 minutes to brown the tempeh slightly. 

Step 3: Add your tomatoes and chickpeas then simmer

Once the rosemary and garlic become aromatic and you can smell it in the air, add the chickpeas and tomatoes. Simmer for 10 minutes on medium high heat, stirring occasionally. 

Step 4: Finish with olives, capers, spices and seasonings

After 10 minutes stir in capers, olives, red pepper flakes, lemon juice and zest, and apple cider vinegar. Add a pinch of pepper if desired but don’t salt; the capers and olives will naturally season the sauce for you. 

I love to season with acidic ingredients such as apple cider vinegar, fresh citrus juice, and even pickling juice! 

Acidity should be used to season just like salt and pepper - it brightens up a sauce and helps round out the flavor. 

Step 5: Plate and enjoy!

Your vegan chickpea pasta puttanesca is ready to go! Add the cooked pasta to the pot or zucchini noodles and dig in.

Storing and Serving

Store this sauce in the fridge in any air tight container for up to 5 days or freeze it for use later on.

If making for your weekly vegan meal prep, keep your pasta and sauce separate until you're ready to eat. This will keep everything tasting fresh! A little sprinkle of fresh herbs can also help keep things vibrant. 


Want to get more out of your weekly meal prep efforts? Stick to your calorie goals and maximize results with this free meal prep toolkit for weight loss. An RD-written guide complete with macro meal planner, food lists, and expert advice to help you lose weight quickly.

Get My Toolkit

meal prep recipes, easy recipes, weight loss recipes, vegan recipes, sauce recipe, easy meal prep, weekly meal prep, vegan sauce, puttanesca recipe, Italian recipe, vegan meal prep recipes, high-protein vegan pasta, 
Lunch, Dinner
American, Italian
vegandiet, dairyfreediet, lactosefreediet, vegetariandiet,
Vegan ChickPea Puttanesca Recipe

Vegan ChickPea Pasta Puttanesca

Cook time: 25 min
Prep time: 5 min
Yield: 4
Print Recipe

Description

Add this sweet and salty sauce to your meal prep recipes and bake it on top of portobello mushrooms or add a variety of vegetables such as zucchini and carrots to turn in into a hearty stew. 

Ingredients

  • 1/2 package high protein pasta (about 5-6 oz dried)
  • 1 tablespoon avocado oil or olive oil
  • 1 (28 oz) can crushed San Marzano tomatoes
  • 1 can chickpeas
  • 1 (8oz) package tempeh, shredded
  • 4 cloves garlic, minced
  • 1 tablespoon dried rosemary leaves
  • 1 Tablespoon dried red pepper flakes
  • 3 tablespoons kalamata olives, chopped
  • 2 tablespoons capers, chopped
  • 1 tablespoon apple cider vinegar
  • 1 lemon, zested and juiced

Instructions

  1. Prepare the pasta according to package instructions to al dente texture
  2. Heat a medium-sized pot over medium-high heat and add the oil. After one minute add the garlic, shredded tempeh, and rosemary. Saute this mixture for 2 minutes till it browns slightly.
  3. Once the mixture becomes fragrant and aromatic, add the chickpeas and tomatoes, then simmer for 10 minutes on medium-high heat, stirring occasionally.
  4. After 10 minutes, add in capers, olives, red pepper flakes, lemon juice and zest, and apple cider vinegar. Season with pepper if desired, but salt is not needed as the olives and capers will naturally season the sauce.
  5. Mix in your cooked pasta or zucchini noodles into the sauce and serve garnished with fresh basil and parsley.

Notes

  • This sauce can be stored in the fridge for up to 5 days or frozen.
  • If using zucchini noodles, add 1 can of lentils to the sauce for added protein

Nutrition facts

serves 4
Calories Per Serving: 410
% Daily Value
14% Total Fat 11g
0mg Cholesterol 0mg
17% Sodium 390mg
21% Total Carbohydrate 58g
Sugars 10g
Protein 24g
Vitamin A
Vitamin C

Related Posts

August 13 2020
August 13 2020
August 12 2020
vegan-meal-prep-toolkit-free-download

The easiest way to go 100% plant based!

($39 value)

Download your free meal prep toolkit for vegan diets. A step by step guide that includes meal planning templates, approved food lists, and RD advice for a balanced, healthy vegan lifestyle.

Download your free toolkit!