Chickpea Cheese Sauce - WFPB Recipe • Healthy Midwestern Girl (2024)

Last updated: · Published: by Elizabeth Shah. This page may contain affiliate links.

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When I published my popular Easy Cheezy Sauceand Vegan Cheddar Cheese Saucerecipes, 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.

Chickpea Cheese Sauce - WFPB Recipe • Healthy Midwestern Girl (1)

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.

Chickpea Cheese Sauce - WFPB Recipe • Healthy Midwestern Girl (2)

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.

Chickpea Cheese Sauce - WFPB Recipe • Healthy Midwestern Girl (3)

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.

Chickpea Cheese Sauce - WFPB Recipe • Healthy Midwestern Girl (4)

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

Chickpea Cheese Sauce - WFPB Recipe • Healthy Midwestern Girl (5)

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

📖 Recipe

Chickpea Cheese Sauce - WFPB Recipe • Healthy Midwestern Girl (6)

Chickpea Cheese Sauce

A low fat, high fiber, nut-free Chickpea Cheese Sauce that's great on pasta, potatoes--or any dish that tastes better with cheese! Vegan, WFPB, GF.

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Course: Main Course

Cuisine: American

Prep Time: 3 minutes minutes

Cook Time: 2 minutes minutes

Total Time: 5 minutes minutes

Servings: 8

Calories: 91kcal

Author: Elizabeth Shah

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

    Nutrition (approximate)

    Calories: 91kcal | Carbohydrates: 14g | Protein: 5g | Fat: 1g | Sodium: 186mg | Potassium: 191mg | Fiber: 4g | Sugar: 2g | Vitamin A: 10IU | Vitamin C: 3.5mg | Calcium: 23mg | Iron: 1.5mg

    Tried this Recipe? Please share it!Mention @HealthyMidwesternGirl or tag #HealthyMidwesternGirl!

    Chickpea Cheese Sauce - WFPB Recipe • Healthy Midwestern Girl (2024)

    FAQs

    Can I thicken a sauce with chickpea flour? ›

    Alternative uses for chickpea flour

    This can be in the form of: Thickener: When used instead of cream, cornflour or wheat flours in soups, sauces and curries, it thickens and helps prevent curdling, especially in warm yoghurt based sauces.

    How to thicken nacho cheese? ›

    Making a slurry with cornstarch and cold milk is how you will thicken your queso. A traditional slurry is a 1:1 liquid to cornstarch ratio, but for our queso purposes I used 1 tablespoon of cornstarch and 2 tablespoons of milk.

    Why is my cheese sauce not thickening? ›

    You can thicken cheese sauce further by adding more flour or even using a couple of teaspoons of cornstarch. In a small bowl, dissolve the cornstarch or flour with a cup of water. The cold water will create a slurry. Stir the slurry into the cheese sauce over medium heat, and let the sauce boil and thicken.

    How to thin cheese sauce? ›

    If you wish for it to be thicker, bring the cheese sauce to a slight boil and then remove it from the heat. If you want to thin it out a bit, add more milk. But do it sloooowly. Now it is ready to enjoy!

    What is the healthiest flour for thickening sauces? ›

    Quinoa flour is a grain-based, gluten-free flour that's high in protein, iron, fiber, and unsaturated fats. It gives a fluffy texture to baked goods, as well as pizza and pie crusts, in addition to serving as a thickener for soups and sauces.

    How to get rid of bitter taste in chickpea flour? ›

    Dry roasting the chickpea flour before use will get rid of the bitter taste and bring out more of its nutty flavor as well as a hint of natural sweetness.

    What is the best cheese to thicken sauce? ›

    Grated cheese, such as cheddar or parmesan, can also act as a thickener in a cheese sauce and becomes a great binding agent in the cooking process.

    How to thicken cheese sauce without cornstarch? ›

    Use Flour and Water

    Combine 2 tablespoons flour with every 1/4 cup cold water and whisk until smooth. Add the mixture to your sauce over medium heat, and continue to stir and cook until you've reached your desired consistency. Test with a spoon.

    How do you thicken sauce without flour or cornstarch? ›

    6 Ways to Thicken Sauce Without Cornstarch
    1. Reduce the sauce. Simmering your sauce over low heat will cause the water in the sauce to evaporate and the sauce to naturally thicken. ...
    2. Add egg yolks. ...
    3. Prepare a roux. ...
    4. Make a beurre manié. ...
    5. Add pureed vegetables. ...
    6. Use another thickening agent.
    Jan 18, 2022

    What is the best melting cheese for sauce? ›

    What is the best melting cheese? Cheeses with more moisture and lower melting points - cheddar is one of the most popular choices, but Swiss and Gruyère are also terrific options. Which melts better, mild or sharp cheddar? Mild cheddar melts more smoothly than sharper (more aged) cheddar.

    What keeps cheese sauce runny? ›

    Cheese sauce can be kept from congealing by applying enough heat to keep it semi-liquid but not enough to scorch it or dry it out. A candle or an electric heat source can be used for this. A fondue pot is one type of vessel commonly used for the process.

    Why does Velveeta melt so well? ›

    The reason Velveeta melts so readily into a puddle of uniform-seeming goo is that it includes sodium alginate, an emulsifying salt that's extracted from brown algae.

    Can I use chickpea flour instead of cornstarch? ›

    Substitute equal amounts of chickpea flour for the flour, cornstarch, or arrowroot powder called for to thicken sauces and gravies.

    Can you use chickpea flour to thicken soup? ›

    A staple of South Asian and Greek cuisine, chickpea flour is an excellent thickener because it has a naturally creamy feel that adds a smooth yet rich texture to soups.

    How do you thicken curry with chickpea flour? ›

    I use chana flour, also known as pea flower, chick pea, or garbanzo bean flour, for a healthy thickener. the flavour will enhance any curry. Mix a tablespoon of chana flour with any cooking oil, or just water, then add it to your curry sauce, and simmer for 10 to 15 minutes. Chana flour is very versatile.

    Can you use chickpea flour to make a roux? ›

    In fact, you can use it just as you would flour, directly in fat or butter to create a roux for your gravy, stew, or soup. And bonus, you don't have to wait as you do with wheat flour for the browning of that flour to receive those deeply nutty flavor notes, as they are already naturally present in chickpea flour.

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