Vegan Garlic Pasta
A quick, creamy, and satisfying vegan garlic pasta that’s ready in just 15 minutes. With a garlicky dairy-free sauce, a boost of plant protein from chickpeas, and wholesome ingredients, this easy weeknight meal is rich, filling, and full of flavor.
Equipment
- 1 large pot (for pasta)
- 1 large non-stick pan (for sauce)
- 1 wooden spoon (for stirring)
- 1 strainer (for draining pasta and chickpeas)
Ingredients
- 12 oz 340 g pasta of choice (gluten-free if preferred)
- 3 tbsp garlic minced
- 1 tbsp olive oil
- 1 tbsp all-purpose flour or gluten-free flour
- 1 can 13.5 oz / 400 ml full-fat coconut milk or 1 ½ cups unsweetened soy milk
- 2 tbsp nutritional yeast
- ½ tbsp Italian seasoning
- 1 tsp dried parsley plus extra for garnish
- 1 tsp salt adjust to taste
- 1 tsp garlic powder
- 1 can 15 oz / 425 g chickpeas, drained and rinsed (optional)
Instructions
- Boil the Pasta: Fill a large pot with water and bring it to a rolling boil over high heat. Add a generous pinch of salt to season the pasta as it cooks—this step helps infuse flavor right from the start. Once the water is bubbling, add your pasta of choice and cook it according to the package directions until it reaches an al dente texture. Stir occasionally to prevent sticking. When the pasta is cooked, drain it using a strainer but reserve about ½ cup of the cooking water in case you want to loosen the sauce later. Set the pasta aside.
- Prepare the Garlic Base: While the pasta is cooking, place a large non-stick pan over medium heat and add the olive oil. Once the oil is warm, add the minced garlic. Sauté the garlic for 1–2 minutes until it becomes fragrant and slightly golden, but take care not to burn it, as burnt garlic turns bitter. This step builds the deep garlicky foundation of the sauce.
- Create the Sauce Roux: Sprinkle the flour into the pan with the garlic and stir continuously using a wooden spoon or whisk. The mixture will look slightly pasty—this is normal. Cooking the flour for about 1 minute removes its raw taste and helps create a roux, which will thicken the sauce later. Keep stirring to make sure the flour fully absorbs the oil and garlic flavor.
- Add the Creamy Liquid: Slowly pour in the coconut milk (or unsweetened soy milk, if preferred) while whisking constantly to prevent lumps. Start with a small amount first, stirring to smooth out the roux, then gradually add the rest. Continue stirring until the mixture turns into a smooth, creamy sauce. At this stage, you’ll notice the sauce starting to thicken slightly as it simmers.
- Season the Sauce: Once the liquid is fully incorporated, add nutritional yeast, Italian seasoning, dried parsley, salt, and garlic powder. Stir everything thoroughly so the flavors are evenly distributed. Allow the sauce to come to a gentle boil, then immediately reduce the heat to low and let it simmer for 3–4 minutes. Stir frequently to prevent sticking and to help the sauce develop a richer, deeper flavor.
- Combine Pasta and Sauce: Add the drained pasta directly into the pan with the sauce. Toss everything together until every piece of pasta is coated in the creamy garlic sauce. If the sauce feels too thick, add a splash of the reserved pasta water a little at a time until it reaches your preferred consistency. For a heartier version, stir in the chickpeas at this stage, letting them warm through and soak up the garlicky flavors.
- Allow Flavors to Blend: Let the pasta cook in the sauce for another 1–2 minutes over low heat. This brief simmering step helps the pasta absorb the sauce more deeply, ensuring each bite is rich and flavorful. Taste the dish at this point and adjust the seasoning if needed, adding a touch more salt or a crack of black pepper to balance the flavors.
- Garnish and Serve: Once the pasta is ready, remove the pan from the heat. Sprinkle additional dried or fresh parsley on top for a pop of color and freshness. Transfer the creamy vegan garlic pasta to serving bowls or plates and serve it immediately while hot and comforting. For added texture and protein, you may top with extra chickpeas, a drizzle of olive oil, or even toasted breadcrumbs for crunch.
Notes
- Use your favorite pasta shape—spaghetti, penne, or fusilli all work beautifully.
- Full-fat coconut milk creates a rich, velvety sauce, while soy milk gives a lighter finish.
- Chickpeas add plant-based protein and extra texture, but they’re optional.
- Nutritional yeast is key for a “cheesy” flavor—don’t skip it if you want depth.
- Save some pasta cooking water; it helps adjust sauce consistency.
- Fresh parsley makes the dish vibrant and adds a fresh, herbal note.
- The recipe can easily be made gluten-free with the right pasta and flour substitute.
- Double the sauce if you enjoy extra creaminess—it reheats well for leftovers.
