Creamy Tomato Chickpea Pasta Bowl

Name: Creamy Tomato Chickpea Pasta Bowl
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 8 ounces pasta (any shape); 1 can (15 ounces) chickpeas, drained and rinsed; 2 cups diced tomatoes (fresh or canned); 1 cup heavy cream or coconut cream; 2 tablespoons olive oil; 3 cloves garlic, minced; ½ teaspoon red pepper flakes (optional); Salt and pepper to taste; Fresh basil for garnish

Highlighted under: Healthy & Light

I absolutely love how comforting and satisfying this Creamy Tomato Chickpea Pasta Bowl is. It combines the richness of creamy tomato sauce with the heartiness of chickpeas and pasta, making for a nutrient-packed meal that is both simple and delicious. This dish has become a staple in my weeknight dinner rotation due to its ease of preparation and the delightful combination of flavors. Perfectly complementing the veggies, the creaminess balances the acidity of the tomatoes, ensuring a well-rounded taste experience every time I make it.

Created by

Rowan Tate

Last updated on 2026-01-18T03:04:17.630Z

When I first tried to create this recipe, I wanted to ensure it would satisfy both my cravings for creamy comfort and my desire for a healthy meal. After experimenting with various ingredients, I discovered that chickpeas add an incredible texture and protein boost to the dish. The addition of fresh herbs really elevates the overall flavor, making it irresistible.

One tip that I've found helpful is to reserve a bit of the pasta cooking water. This starchy water helps the sauce adhere better and gives it a velvety consistency, making every bite of pasta coated in that delicious creamy sauce. It’s become a must-have step in my pasta cooking process!

        Why You'll Love This Recipe
        Rich and creamy flavor combined with hearty chickpeas
Quick to prepare, perfect for busy weeknights
Nutritious ingredients that keep you satisfied
Delicious, comforting dish that's great for the whole family

      

Understanding the Ingredients

The backbone of this Creamy Tomato Chickpea Pasta Bowl is the combination of pasta, chickpeas, and tomatoes. Each ingredient plays a crucial role: pasta provides a pleasing texture and serves as the base of the dish, while chickpeas add a hearty protein boost, making it more filling. Tomatoes, whether fresh or canned, introduce brightness and acidity, which are essential for balancing the creaminess of the sauce. Opt for high-quality canned tomatoes for convenience and consistent flavor, especially if fresh ones are out of season.

For the cream element, you can choose between heavy cream and coconut cream, depending on your dietary preferences. Heavy cream will offer a luxurious, rich flavor, while coconut cream can make the dish dairy-free and infuse a subtle sweetness. If you want an even lighter option, consider using half-and-half or evaporated milk. Just remember that the choice of cream will slightly alter the flavor profile, so pick one that best suits your taste.

Techniques for Perfect Execution

When cooking pasta, ensure your water is at a rolling boil with plenty of salt—this is your chance to infuse flavor right into the pasta. It should typically take 8 to 10 minutes to reach the 'al dente' texture, which provides a nice bite to the final dish. Be careful not to overcook it, as the pasta will continue to soften when tossed with the sauce. Always remember to reserve that cup of pasta cooking water; it’s liquid gold that can help achieve your desired sauce consistency.

Sautéing the garlic until fragrant is crucial—aim for about a minute on medium heat. This technique releases the essential oils and enhances the overall flavor profile. If the garlic starts to brown, you've overcooked it, which can lead to bitterness in the dish. After the garlic, add your tomatoes and let them simmer; this will help meld all the flavors. Look for the sauce to thicken slightly, which indicates it's ready to mingle with the pasta.

Ingredients

Gather these simple ingredients to make a delicious creamy sauce and pasta bowl:

Ingredients

8 ounces pasta (any shape)
1 can (15 ounces) chickpeas, drained and rinsed
2 cups diced tomatoes (fresh or canned)
1 cup heavy cream or coconut cream
2 tablespoons olive oil
3 cloves garlic, minced
½ teaspoon red pepper flakes (optional)
Salt and pepper to taste
Fresh basil for garnish

Make sure to check your pantry for any optional ingredients you might want to add!

Instructions

Follow these simple steps to create your Creamy Tomato Chickpea Pasta Bowl:

Cook the Pasta

In a large pot, bring salted water to a boil and cook the pasta according to package instructions. Reserve 1 cup of pasta cooking water, then drain and set aside.

Sauté the Aromatics

In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute until fragrant. If using, add red pepper flakes for a spicy kick.

Prepare the Sauce

Add the diced tomatoes to the skillet and let them cook for about 5 minutes, allowing the flavors to meld. Mix in the heavy cream and chickpeas, stirring to combine.

Combine Everything

Add the cooked pasta to the skillet and toss to combine. If the sauce is too thick, gradually add reserved pasta cooking water until you reach your desired consistency. Season with salt and pepper to taste.

Serve and Garnish

Serve the pasta bowls hot, garnished with fresh basil on top for a burst of flavor and color.

Enjoy this delightful pasta bowl any night of the week!

Pro Tips

Feel free to add any seasonal vegetables you have on hand, such as spinach or zucchini, to enhance the dish even more. Additionally, for extra protein, try adding grilled chicken or shrimp.

Make-Ahead and Storage

One of the best aspects of this Creamy Tomato Chickpea Pasta Bowl is its make-ahead potential. You can prepare the sauce in advance—just follow the initial steps, and store it in an airtight container in the fridge for up to three days. When you’re ready to enjoy, simply cook your pasta and combine it with the prepped sauce. This approach is especially helpful during busy weekdays when time is tight but you still want something homemade.

If you want to store leftovers, keep the pasta and sauce separate to prevent the pasta from absorbing too much sauce and becoming mushy. You can refrigerate the sauce for up to five days or freeze it for up to three months. To reheat, let the sauce thaw in the refrigerator overnight and gently warm it on the stove before mixing in freshly cooked pasta.

Serving Suggestions

This Creamy Tomato Chickpea Pasta Bowl stands beautifully on its own, but it's versatile enough to serve alongside a variety of accompaniments. Consider pairing it with a simple side salad tossed in a light vinaigrette to add freshness and a bit of crunch. Garlic bread or a crusty loaf would also complement the dish, perfect for soaking up any remaining sauce in your bowl.

For a little extra flavor, try topping with grated Parmesan or a sprinkle of nutritional yeast if you're keeping it vegan. A squeeze of lemon juice just before serving also brightens the dish, enhancing the flavors and providing a nice contrast to the creaminess. Feel free to customize it according to your preferences by adding in seasonal vegetables or protein options like grilled chicken or shrimp.

Questions About Recipes

→ Can I use gluten-free pasta?

Yes, gluten-free pasta works perfectly in this recipe. Just follow the cooking instructions on the package.

→ How can I lighten up the creaminess?

You can substitute half-and-half or Greek yogurt for the heavy cream to reduce calories while still keeping it creamy.

→ What can I substitute for chickpeas?

You can use white beans or lentils as an alternative if you prefer.

→ Can I make this dish vegan?

Absolutely! Just use coconut cream and omit any non-vegan ingredients.