When I published my popular Easy Cheezy Sauce and Vegan Cheddar Cheese Sauce recipes, I immediately got requests for nut-free versions. It seems quite a few of you have allergies or want a lower fat recipe. I’ve been playing around with a bunch of ingredients, but this Chickpea Cheese Sauce has stolen my heart.
How to Make this Easy Vegan Cheese Sauce with Chickpeas
Just like my Eazy Cheezy Sauce, this chickpea cheese sauce is incredibly simple to make. You’ve got just seven required ingredients in this recipe. You simply dump everything together in a blender and process for a half a minute or so.
Then, I like to cook this sauce gently for a few minutes to marry the flavors. Most dishes you’ll probably make this sauce for—pasta, baked potatoes, a cheese dip—all taste better with a warmed sauce anyway.
That’s it—instant, easy, cheesy done! And probably one of the healthiest ‘cheese’ sauces you can put in your mouth.
Why I Love This Nut-Free Chickpea 'Cheese' Sauce
This chickpea cheese sauce has so much going for it. Let’s break down the healthy, whole food plant-based goodness:
First, it makes the BEST low fat, high fiber nut free vegan mac and cheese! I never expected this recipe to become a Shah family favorite, but indeed it has. I mean, it’s got some pretty stiff competition with the other cheese sauces in our repertoire. 🙂 But this chickpea cheese sauce is so darn tasty and satisfying, we keep coming back to it again and again.
Second, it’s low in fat and high in fiber thanks to the chickpeas. In fact, it has about half the fat as a nut-based cheese sauce. And of course, it’s oil free. Third, it’s budget friendly. Let’s face it, chickpeas are way cheaper than cashews. At least where I live.
Fourth, it’s full of beans! (Or legumes, in this case.) According to Dr. Greger’s recommended Daily Dozen, we should all get about three servings of beans and legumes a day. What a tasty, creamy, satisfying way to fit more in. Fourth, if you have nut allergies, or your kid does, or your co-workers—no worries here. This one is nut allergen free.
How to Make the BEST Nut Free Vegan Mac and Cheese
This cheese sauce is great on baked potatoes, nachos--wherever you want to add creamy cheesiness. But we love in as a healthy mac and cheese sauce.
I like to use a whole food, plant-based compliant pasta, like a brown rice pasta or even a chickpea pasta. And while it's great with just the sauce, I love adding extra flavors like:
- fresh parsley (so simple, and my favorite)
- crushed red pepper flakes
- diced sun-dried tomatoes (rehydrated)
- fresh basil
- Italian seasonings
- and if you don't mind a small amount of nuts, a sprinkle of vegan parmesan cheese
With this simple sauce and a pot of pasta, you can have dinner on the table in 15 minutes!
If you like this whole food plant-based recipe, you might also like:
- 5-Minute Vegan Chickpea Alfredo Sauce
- Vegan Easy Cheezy Sauce
- Vegan Cheddar Cheese Sauce
- Easy Vegan Oil Free Pesto Sauce
- Vegan Oil Free Mayonnaise
Chickpea Cheese Sauce
Equipment
- Blender
Ingredients
- 2 cups cooked chickpeas or 1 15-ounce can, LIQUID RESERVED
- ¼-3/4 cups low sodium vegetable broth adjust for desired thickness
- ½ cup nutritional yeast
- ¼ cup lemon juice about 1 large lemon
- 2 tablespoons white miso paste (see notes for substition and info about miso + sodium)
- ½ teaspoons garlic powder
- ½ teaspoons onion powder
- Sea salt to taste
- Optional: ½ teaspoon turmeric for color
For Nut Free Vegan Mac and Cheese, serve over macaroni or pasta shells
Instructions
- Place all ingredients in a high speed blender and process on high speed until thoroughly blended, about 20-30 seconds. Add a little of the reserved chickpea liquid ('aquafaba') to thin the sauce if needed. Taste and adjust seasoning as desired.
- For the best results, gently cook the sauce for 2-3 minutes to combine the flavors.
Notes
- Nutritional information shown is for sauce only
- Sodium: the sodium in this recipe may seem high, but is primarily from the miso paste, which is a healthy "green light salt" according to Dr. Greger. You can read more about miso here.
- I use mellow white miso paste for this recipe. If you can't find it or are allergic to soy, you can substitute 1 tablespoon tahini + 1-2 teaspoons of low sodium soy sauce, tamari or Bragg's aminos.
- If the sauce gets too thick (especially after refrigerating), thin it out with a little reserved chickpea liquid, how pasta water or hot tap water
- To add extra flavor to your mac and cheese, add:
- fresh parsley (so simple, and my favorite)
- crushed red pepper flakes
- diced sun-dried tomatoes (rehydrated)
- fresh basil
- Italian seasonings
- and if you don't mind a small amount of nuts, a sprinkle of vegan parmesan cheese
Jo
I can't find your note about a miso substitute for lower sodium, but you really should add too the main recipe that miso is not vegan unless it is specifically labeled as such. Miso contains tuna flakes
Elizabeth Shah
The substitutions for miso paste are at the bottom of the recipe. Miso paste does not contain tuna flakes--at least I've never found any that does. You might be thinking of miso soup or dashing--the Japanese broth made with bonito flakes.