Pull out the crockpot for a batch of these vegan Slow Cooker Italian Chickpeas. Mix in some extra vegetables if you’d like and serve over rice or quinoa. 188 calories and 0 Weight Watchers Freestyle SP
We’re still in full-on soup and stew mode around here, and that means that the slow cooker has been getting a workout. Last week, I made a double batch of our favorite Slow Cooker Hoisin Chicken (my husband likes to have a couple of days of leftovers for work lunches) and this week we’re serving these slow cooker Italian chickpeas over rice and quinoa.
This recipe makes a big batch and usually lasts for a few days, so I mix things up by stirring in fresh spinach, sautéed mushrooms and zucchini, or cauliflower florets. Anything that helps me reach my (sometime elusive) goal of filling half of my plate with vegetables!
If you’ve ever made a homemade tomato sauce, this recipe will seem very familiar to you. The tomato sauce starts in a skillet, with sautéed onions and garlic seasoned with oregano, then combined with crushed and diced tomatoes. As you’ll find with any tomato sauce, the better the canned tomatoes, the better the sauce.
The tomato sauce finishes its simmering in the slow cooker, along with the chickpeas. Eat this straight, or serve it over some sort of whole grain, such as brown rice or quinoa. I like to grate some fresh Parmesan cheese over top, but if you’d like to keep this vegan, pass on the cheese.
Slow Cooker Italian Chickpeas {Vegan}
Ingredients
- 2 teaspoons olive oil
- 1 large yellow onion finely chopped
- 3 garlic cloves minced
- 1 1/2 teaspoons dried oregano
- 1/4 - 1/2 teaspoon red pepper flakes
- 1 28 ounce can crushed tomatoes
- 1 14 ounce can petite diced tomatoes
- 1/2 teaspoon salt
- 1/2 teaspoon ground pepper
- 2 14 ounce each cans chickpeas, drained and rinsed
- 1/4 cup minced flat-leaf parsley
- salt and pepper to taste
- grated Parmesan cheese for serving if desired (not vegan)
Instructions
- Heat the olive oil in a large nonstick skillet set over medium heat. Add the onion and cook, stirring occasionally, until the onion is tender, about 5 minutes. Add the garlic, oregano and red pepper flakes, and cook for 1 minute.
- Stir in the crushed tomatoes, petite diced tomatoes, salt and pepper. Transfer to a slow cooker. Stir in the chickpeas.
- Cook on LOW for 6 to 8 hours or on HIGH for 4 to 5 hours.
- Stir in the parsley. Season to taste with salt and pepper.
- Serve over rice, pasta, or quinoa with grated Parmesan cheese, if desired.
Notes
Nutrition
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Alisha says
Made this tonight and it turned out great! I love healthy, easy recipes like this! Do you think you could freeze the leftovers? It’s too much for my husband and I to eat within a few days.
Dara says
I’m so glad you enjoyed it, Alisha! I’d be worried about the vegetables become mushy if you freeze them, but it’s worth a shot. This recipe should work out just fine if you cut the portions in half next time around. Just use a slightly smaller skillet if you do that.
Carolyn Donovan says
Wow oh wow oh wow…I made this yesterday for a going away party for 16. Easy-peasy, not expensive, and quick to “make.” Big, big hit!
Because this was Italian, I decided to go with all Italian brand products, including the chickpeas. People actually commented on the chickpeas without knowing anything about them! I normally get the store brand; maybe there really is a difference. Next time I make this I might try sautéing the onions and garlic in the slow cooker (we’ve got one of those multi-cookers that seem to have a button for everything); it would save having to wash up an extra pan.
One thing to note: the “Adjust servings” calculator considers the recipe as written as “one” serving, even though it’s for 8. When I initially adjusted the servings to 16 and got “32 tsp olive oil” I knew something was wrong…and I’m not that good in math!
Mary says
This came out great! Thanks for the recipe. My picky eater who likes marinara, but refuses to eat any chickpeas or beans, liked it too. I cheated a little and only sautéed the onion and garlic, then dumped everything in the slow cooker. I will definitely be making it again.
Dara says
Perfect! I’m so glad it worked for the whole family!
Leah says
What makes a good side dish with this?
Dara says
Hi Leah, I usually serve it with a kale or spinach salad. Sauteed or roasted veggies would also be a great option.
Dave says
Wish your instructions were a bit more explicit. When do you add the oregano? And do you simmer the sauce on the stovetop, and if so for how long?
Dara says
Hi Dave, I apologize for the oregano omission (fixed now) – it’s added at the same time as the garlic and red pepper flakes. And no, you don’t simmer the sauce on the stovetop. All of the simmering happens in the slow cooker.
Diane says
Could you cook the onions the day before then put everything in the slow cooker in the morning?
Dara says
Yes, that would definitely work!
Darrell says
I’ve been eating a lot of vegetarian dishes lately. Trying to get a little healthier . I guess. I made your Italian chickpeas this afternoon. They were very good. Wasn’t any leftovers. Will surely make those again. So easy. Thanks Darrell