As a busy parent, I always look for meals that are both nourishing and delicious. That’s when I found the Marry Me Chickpeas. It’s a vegan version of the popular Marry Me Chicken. I knew it would be a hit with my family.
This dish is packed with over 30 grams of plant-based protein. It’s a Mediterranean-inspired recipe with a creamy Tuscan sauce. It also has chickpeas, cashews, baby spinach, and sun-dried tomatoes. Plus, it’s ready in just 25 minutes, perfect for busy nights or meal prep.
Key Takeaways
- Marry Me Chickpeas is a high-protein, plant-based recipe with 28 grams of protein per serving.
- The dish is rich in iron and fiber, supporting overall health and digestion.
- Each serving provides a significant amount of calcium, supporting bone health.
- The recipe can be prepared in just 25 minutes, making it ideal for quick meals.
- Versatile ingredient options allow for dietary substitutions and customizations.
The Story Behind Marry Me Chickpeas
Marry Me Chickpeas started from a famous Marry Me Chicken recipe. This version uses Garbanzo Beans, or chickpeas, for a tasty and healthy snack. It became a hit online for its yummy taste, simple recipe, and vegan options.
Origins of the Viral Recipe
The original Marry Me Chicken recipe was a big hit on TikTok. It’s so good, it might make you want to propose. The vegan version with Roasted Chickpeas was a huge success, mixing tasty flavors with Garbanzo Beans.
From Marry Me Chicken to Vegan Evolution
As Marry Me Chicken’s fame grew, people started making vegan versions. They replaced chicken with chickpeas, keeping the creamy taste. This change made the dish popular with more people, especially those who eat plant-based.
Why This Recipe Went Viral
Marry Me Chickpeas was a hit with those looking for tasty, Healthy Snacks. It has Italian flavors, Garbanzo Beans, and is easy to make. This made it a viral sensation on social media, inspiring many variations.
Essential Ingredients for the Perfect Dish
The secret to a tasty Chickpea Curry or Chickpea Salads is choosing the right ingredients. The “Marry Me Chickpeas” recipe combines pantry staples with flavorful extras. It’s a key part of the Mediterranean Diet. Chickpeas, also known as garbanzo beans, are the main attraction.
To make the Marry Me Chickpeas, start with two cans of chickpeas. Goya brand is best for their quality. Add sun-dried tomatoes for a tangy flavor. Onions, like shallots or white onion, bring a sweet taste. Garlic adds a strong flavor.
| Ingredient | Quantity |
|---|---|
| Chickpeas (Garbanzo Beans) | 2 cans |
| Sun-Dried Tomatoes (packed in oil) | 1/2 cup |
| Shallots or White Onion | 1/4 cup, chopped |
| Garlic | 3-4 cloves, minced |
| Vegetable Broth | 2 cups |
| Heavy Cream or Half-and-Half | 1/2 cup |
| Fresh Basil | 2 tablespoons chopped, 1 tablespoon for topping |
| Parmesan Cheese | 2/3 cup finely grated, divided into 1/3 cup and 1/4 cup |
| Paprika | 1 teaspoon |
| Crushed Red Pepper | 1/2 teaspoon divided, 1/4 teaspoon and 1/4 teaspoon |
| Butter | 2 teaspoons |
The recipe also includes a creamy sauce made from cashews, soy milk, and nutritional yeast. This sauce adds a smooth texture. With tomato paste, spices, and herbs, the dish becomes a flavorful mix. It’s perfect for Chickpea Salads or Chickpea Curry.
Nutritional Benefits and Health Value
Marry Me Chickpeas is a Vegan Protein powerhouse. It has 28 grams of protein per serving. This makes it great for post-workout meals or to increase your plant-based protein intake.
The dish is also full of iron, with 9 milligrams per serving. It has 18 grams of Healthy Snacks-friendly fiber. This supports your digestive health and gut microbiome.
Protein Content and Plant-Based Power
Chickpeas, the main ingredient, are a great Vegan Protein source. A half-cup of canned chickpeas has 7 grams of protein. They have a lot of essential amino acids, making them a reliable plant-based protein.
Adding this Plant-Based Recipes dish to your diet can help meet your daily protein needs. It’s also delicious and nutritious.
Iron and Fiber Benefits
Marry Me Chickpeas is also rich in iron, with 9 milligrams per serving. Iron is key for oxygen transport, energy production, and immune function. The dish also has 18 grams of fiber per serving.
Fiber supports digestive health, helps you feel full, and keeps blood sugar stable.
Calcium and Micronutrients
Marry Me Chickpeas is a good source of calcium, with 304 milligrams per serving. This supports bone health. It also has folate, phosphorus, and zinc from its plant-based ingredients.
This makes it a nutritional powerhouse for a balanced Healthy Snacks lifestyle.
Step-by-Step Cooking Instructions
Get ready to make a Mediterranean-inspired plant-based dish with the Marry Me Chickpeas recipe. It’s a quick, healthy meal that will fill everyone up.
Begin by cooking diced onions, red bell pepper, and sun-dried tomatoes in a skillet over medium heat. Once they’re a bit soft, add minced garlic, tomato paste, dried oregano, red pepper flakes, and black pepper. Cook for another minute to mix the flavors.
Now, make the creamy sauce. Blend raw cashews, unsweetened soy milk, and nutritional yeast in a blender until smooth. Pour this into the skillet with the veggies, then add two cans of chickpeas that have been drained and rinsed.
Let the mixture simmer gently for about 10 minutes, stirring now and then. This will thicken the sauce. Add fresh spinach and a squeeze of lemon juice. Season with salt and pepper to taste.
And that’s it – a tasty Marry Me Chickpeas dish, full of plant-based protein and Mediterranean flavors. Serve it over quinoa or with crusty bread for a complete meal. The creamy sauce is so good, everyone will want more!
The Perfect Creamy Tuscan Sauce
The secret to the mouthwatering Tuscan sauce is the creamy cashew base. It’s made by blending cashews, soy milk, and nutritional yeast. This creates a rich, dairy-free base for the sauce.
Making the Cashew Cream Base
Begin by soaking raw cashews in water for at least 4 hours, or overnight. Drain and rinse them, then blend with soy milk and nutritional yeast. This makes a smooth, creamy base.
Seasoning and Flavor Enhancement
Now, add layers of flavor to the base. Sauté garlic and sun-dried tomatoes in olive oil. Then, mix in the cashew cream, herbs like oregano and basil, and spices. Season with smoked paprika, red pepper flakes, salt, and black pepper.
The sauce’s creaminess balances with the bold flavors of sun-dried tomatoes, garlic, and spices. This creates a luxurious, velvety sauce. It perfectly coats the Vegan Protein-packed chickpeas, making the dish indulgent and satisfying.
Marry Me Chickpeas: The 15-Minute Wonder
The Marry Me Chickpeas dish is a hit for Healthy Snacks and tasty Plant-Based Recipes. It’s quick to make, ready in just 15-25 minutes. It’s great for busy nights or meal prep, offering a delicious and healthy meal with little effort.
This recipe is loved for its easy cooking. It’s all done in one pan, making cleanup a breeze. Despite its fast cooking time, it has a rich flavor that impresses everyone.
Marry Me Chickpeas is packed with Protein Content and Plant-Based Power. Each serving has 18g of protein and lots of Iron and Fiber Benefits. It also has Calcium and Micronutrients, making it a nutritious and satisfying meal.
Whether you’re an experienced cook or new to the kitchen, Marry Me Chickpeas is a must-try. Its great taste and convenience make it a 15-minute wonder. Your family and friends will ask for more!
Serving Suggestions and Pairings
Marry Me Chickpeas is a delightful dish that pairs beautifully with many accompaniments. For a heartier meal, serve the chickpeas over fluffy rice or creamy mashed potatoes. You can also enjoy them with crusty bread for dipping in the creamy sauce. For a gluten-free option, choose gluten-free bread or pasta.
Bread and Grain Options
The chickpeas also pair well with Chickpea Salads or over quinoa or farro. These whole grains add nutty, earthy flavors that complement the chickpeas’ creaminess. For a touch of indulgence, top with toasted Mediterranean Diet-friendly pine nuts or sliced almonds.
Complementary Side Dishes
To round out the meal, pair the Marry Me Chickpeas with a fresh green salad or roasted seasonal vegetables. The bright, crisp salad or caramelized veggies contrast nicely with the rich chickpeas. A side of sautéed kale or garlicky broccolini also makes a great accompaniment.
Storage and Meal Prep Tips
Healthy Snacks and tasty Plant-Based Recipes like Marry Me Chickpeas need good storage and prep. The best part is, you can make it ahead and enjoy it all week.
Leftover Marry Me Chickpeas can stay fresh in the fridge for up to 5 days. Keep the spinach and basil separate from the chickpeas and sauce. Add them when you reheat for the best taste.
The chickpeas and sauce also freeze well for up to a month. Just thaw and reheat them gently on the stovetop or in the microwave. They’ll taste just as good as when you first made them.
Marry Me Chickpeas cooks quickly in 15 minutes and is easy to store. It’s perfect for meal prep. Enjoy it all week for a healthy and tasty meal.
Recipe Variations and Adaptations
The Marry Me Chickpeas recipe is very versatile. You can change it to fit different diets and tastes. For a gluten-free version, use gluten-free pasta like quinoa or brown rice. This makes the dish safe for those with gluten issues.
Gluten-Free Options
Make the Marry Me Chickpeas gluten-free by using gluten-free bread or pasta. You can also turn it into a hearty soup by adding more vegetable broth. Try using kale or other greens instead of spinach for a different texture.
Spice Level Adjustments
Change the spice level to your preference by adjusting the red pepper flakes. Add more for a spicier dish or less for a milder taste. Feel free to add other herbs and spices, like smoked paprika or cumin, to make it your own. The Marry Me Chickpeas recipe is a blank canvas for your creativity.