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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 SP
These Slow Cooker Italian Chickpeas prove that this protein-packed legume isn’t destined just for hummus. In fact, chickpeas are fantastic as thickeners - like in this carrot soup or this curried sweet potato soup – or as a base for hearty stews – like in this spiced chickpea stew or this vegan curry.
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!
Tips for making these Slow Cooker Italian Chickpeas:
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 (see my tips on freezing quinoa). Or use sautéed cauliflower rice or spiralized zucchini noodles as a base. If you really want to up your game, make a batch of and ladle the chickpeas over top.
I like to grate some fresh Parmesan cheese over top, but if you'd like to keep this vegan, pass on the cheese.
Chickpeas vs garbanzo beans:
Although the names couldn’t be more different, chickpeas and garbanzo beans are in fact the same thing. My research tells me that the name “chickpea” comes from French word “chiche”, which originates from the Latin cicer arietinum. There’s some legume knowledge that you can use to “wow” your food-loving friend.
Did you know that chickpeas are also known as chana, Egyptian peas, Bengal grams and ceci? Different names, same fiber and protein-packed legume.
Can this be made ahead of time?
Absolutely! It keeps very well in the fridge for 4 to 5 days. Transfer the chickpeas to a bowl, cool, cover and refrigerate. Reheat the whole batch in a skillet or in your crockpot, or heat up individual servings in the microwave for a quick lunch or dinner.
Other vegan slow cooker recipes:
Slow Cooker Vegetable Barley Soup {Cookin’ Canuck}
Crockpot Spiced Chickpea Stew {Cookin’ Canuck}
Slow Cooker Vegan Sweet & Sour Tempeh {Eating Bird Food}
Slow Cooker Cacciatore (Vegan) {Veggies Save The Day}
Printable Recipe
Slow Cooker Italian Chickpeas {Vegan}
Pull out the crockpot for these vegan Slow Cooker Italian Chickpeas. Serve over rice, pasta and quinoa. 188 calories and 0 Weight Watchers Freestyle SP
4.70 from 20 votes
Print Pin Rate
Course: Entrees
Cuisine: Italian
Keyword: Gluten Free, Slow Cooker, Vegan, Vegetarian
Prep Time: 5 minutes minutes
Cook Time: 8 hours hours
Total Time: 8 hours hours 5 minutes minutes
Servings: 8 Servings
Calories: 187.8kcal
Ingredients
- 2 teaspoons olive oil
- 1 large yellow onion finely chopped
- 3 garlic cloves minced
- 1 ½ teaspoons dried oregano
- ¼ - ½ teaspoon red pepper flakes
- 1 28 ounce can crushed tomatoes
- 1 14 ounce can petite diced tomatoes
- ½ teaspoon salt
- ½ teaspoon ground pepper
- 2 14 ounce each cans chickpeas, drained and rinsed
- ¼ 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
Weight Watchers Points: 0 (Blue - Freestyle), 4 (Green), 0 (Purple)
Nutrition
Serving: 0.75Cup | Calories: 187.8kcal | Carbohydrates: 35.9g | Protein: 7.6g | Fat: 2.7g | Saturated Fat: 0.3g | Sodium: 701.4mg | Fiber: 7.9g | Sugar: 6.9g
Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.
This post was originally published on February 16, 2017 and was updated on February 4, 2020.
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
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Reader Interactions
Comments
Melissa
Made these last night and they were awesome. I used dried chickpeas that I soaked overnight. If you go this route, MAKE SURE to precook before adding to your crockpot or they will not cook thoroughly! I simmered them for close to an hour before adding to the crockpot and they were aldente after 4 hours on high. I added a little white wine to the onion and garlic sautee, extra red pepper flakes, and a little balsamic to the crockpot. They turned out delicious! Taste the sauce as it’s cooking and add things to your liking. I ended up adding a touch of sugar too. The tomato flavor is great. Topped with fresh parsley, some extra virgin olive oil and parmesan, served with homemade bread to soak up that delicious tomato sauce. Yum! Next time I’ll use fresh basil instead of parsley, I think that will be even better. This recipe is filling and healthy and definitely a keeper.Reply
Jamie
We just finished eating dinner. Served with boxed Parmesan couscous and garlic toast. Wow! Rave reviews and seconds all around. I’m excited to have the leftovers as wellReply
Dara
That's so great to hear, Jamie! Thank you for taking the time to comment.
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Ilya
If I make this with dried chickpeas, do I need to soak them overnight first?
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Dara
Hi Ilya, I haven't tested this recipe using dried chickpeas. However, the general consensus from my research is that you can soak the chickpeas overnight first if you would prefer a shorter cooking time, but it's not necessary.
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Darrell
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 DarrellReply
Diane
Could you cook the onions the day before then put everything in the slow cooker in the morning?
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Dara
Yes, that would definitely work!
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Dave
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?
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Dara
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.
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Leah
What makes a good side dish with this?
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Dara
Hi Leah, I usually serve it with a kale or spinach salad. Sauteed or roasted veggies would also be a great option.
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Mary
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.Reply
Dara
Perfect! I'm so glad it worked for the whole family!
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Carolyn Donovan
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!
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Alisha
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.Reply
Dara
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.
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