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
Ingredients
- 2 cups chickpeas 1 15 ounce can LIQUID RESERVED
- 1/4-3/4 cups low sodium vegetable broth adjust for desired thickness
- 1/2 cup nutritional yeast
- 1/4 cup lemon juice about 1 large lemon
- 2 tablespoons white miso paste
- 1/2 teaspoons garlic powder
- 1/2 teaspoons onion powder
- Sea salt to taste
- Optional: 1/2 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
- 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
Karen
July 17, 2019 atHello Healthy Midwestern Girl! I was home from work today and wanted to make a quick lunch.. I had saved this recipe, but had not tried it yet… Oh my goodness is it good!! I have made several “cheese” sauces, but most so time consuming… I added all the ingredients to my bullet and poured over my pasta… easy peasy! The only think I changed is I used soy sauce instead of miso and used 1/2 cup of veggie juice and jalopeno juice combined… thank you for this great healthy sauce recipe!
Elizabeth Shah
July 17, 2019 atHi Karen, Thanks so much for trying this recipe! I’m so glad to hear you like it, and your adaptations sound super–especially the jalapeño juice. 🙂 I gotta give that a try! I’m with you–I love how quick and easy this is; it’s a go-to when at our house whenever we need a quick healthy meal. And, you’re most welcome.
Steph
July 11, 2019 atWhat could I sub for the miso?? We have a sit allergy and can’t get soy free miso in our country 🙁
Elizabeth Shah
July 11, 2019 atHi Stephanie, You could substitute some tahini and tamari or soy sauce for the miso. That combo will give you some of the umami flavor and texture of the miso. I’ maybe go with just half as much tahini, unless you’re not too worried about adding fat. Good luck!
Ald
June 30, 2019 atCan agar agar be used in place of miso paste?
Elizabeth Shah
July 1, 2019 atHi And, I’ve never tried this so I can’t be sure if it would work or how much to try. The miso here acts only a little as a thickener; it’s more about adding texture and flavor/salt. One substitute I can recommend is tahini + tamari or soy sauce. Good luck!
Angela
June 27, 2019 atI grow pimentos. I wonder if a pimento would be good in it like cashew cheese. Gonna try this recipe. Thanks
Elizabeth Shah
June 29, 2019 atHi Angela, I don’t see why not! I’d love to hear how it goes if you give this a try. Hope you enjoy, and thanks for reaching out.
Debra
May 30, 2019 atCan tahini be substituted for the miso paste?
elizabeth
May 31, 2019 atHi Debra! You could definitely give that a try, though miso paste and tahini have different qualities. Miso paste adds salt (healthy, ‘green light’ salt), thickens, and tends to pull the other flavors together. Tahini will add richness/fat, but not salt or quite the same texture. That said, I believe it would still work and taste good–it would just be different. Good luck!