3 Vegan Chickpea Recipes That Taste Like Restaurant Meals

From plantbasednews.org

Chickpeas just got a serious makeover 

Chickpeas have a reputation for being … dependable. But exciting? Not always. That changes fast when you know how to treat them right. In a recent video, Nisha Vora shows how a can of chickpeas can be utterly transformed with a few simple tricks. These vegan recipes turn chickpeas into dishes that feel straight out of a restaurant – crispy, creamy, and anything but boring.

Vora, known for her YouTube channel Rainbow Plant Life, is a Harvard graduate and former corporate lawyer who pivoted to plant-based cooking and built a career around accessible, flavour-driven vegan food. Her approach blends smart techniques with pantry staples, proving that you do not need complicated ingredients to make memorable meals.

Across three dishes, she focuses on texture, balance, and small details that make a big difference. Each recipe offers a different use case, from quick dinners to meal prep lunches and a more elaborate, shareable plate.

Fried chickpeas with yogurt sauce and herby breadcrumbs

Canned chickpeas can be fried and transformed into this restaurant-style dish, served with coconut yogurt sauce and topped with toasted breadcrumbs, parsley, and lemon zest - Media Credit: YouTube / Rainbow Plant Life

Vora starts with a weeknight-friendly dish that leans on contrast and layering. “Despite containing just nine ingredients, most of which are pantry staples, this dish honestly tastes better than most meals you’d get at a restaurant,” she says.

The first key step is drying the chickpeas thoroughly after rinsing. “Pat them dry really well. You don’t want water and oil to mix together in a hot pan,” Vora explains. This ensures they crisp up properly instead of steaming.

She builds the dish in components. A tangy yogurt sauce made with coconut yogurt, lemon zest, garlic, and seasoning can be prepared ahead. Then come the gremolata-style breadcrumbs. These are toasted until golden and finished with parsley and reserved lemon zest for freshness.

The chickpeas themselves cook with shallots, smashed garlic, and dried chilies. Vora uses smashed garlic rather than minced for a softer flavour, explaining it delivers “a subtle, savoury, sweet garlic flavour, not that pungent flavour you would get from minced garlic.” After eight to 10 minutes, everything turns deeply golden and slightly caramelized.

To serve, she spreads the yogurt on a plate and piles the chickpeas on top, finishing with the breadcrumbs. The result is layered, crisp, creamy, and designed for sharing, though it works just as well as a quick dinner.

Chickpea salad sandwich

YouTube / Rainbow Plant LifeTo make the chickpea salad, Vora pulses chickpeas with red onion, celery, dill, and capers before folding in a creamy Dijon mustard and vegan mayo dressing

The second of these vegan chickpea recipes shifts into meal prep mode. It is a no-cook option designed for convenience without sacrificing flavour. “There is no cooking involved and it makes a big batch so you can meal prep it and enjoy it all week long,” Vora says.

She uses a food processor to quickly chop red onion, celery, dill, and capers, creating a base with texture and a briny edge. The chickpeas are pulsed, not blended. “We want texture, not hummus,” she explains, emphasizing the importance of keeping some larger pieces for a more satisfying bite.

The dressing comes together directly in the bowl, combining dill pickle relish, garlic, lemon zest and juice, Dijon mustard, and vegan mayo. Vora notes that the relish “brings a tangy, slightly sweet briny punch that you get from a classically good deli sandwich.”

The mixture is creamy but still bright, and it is designed to be flexible. You can adjust the mayo for richness or keep it lighter depending on preference. Served on good-quality bread with fresh vegetables like tomatoes, lettuce, cucumbers, and carrots, it becomes a lunch that feels closer to a deli sandwich than a typical homemade option.

“It’s creamy but bright,” Vora says. “It’s got a nice little bite to it and it’s something that you would absolutely pay money for at a sandwich shop or a restaurant.”

Beet hummus with marinated chickpeas and crispy garlic

The final dish is the most elaborate, combining multiple elements into a plated meal. It highlights how far these vegan chickpea recipes can go with a few added steps.

Vora offers two approaches: a shortcut using store-bought hummus or a full version made from scratch. For the latter, she roasts beets to bring sweetness and color, noting that adding water to the baking dish helps them stay tender. She also simmers canned chickpeas before blending. “Canned chickpeas are designed to be firm… but it is not great when you want super smooth silky hummus,” she says.

At the same time, she prepares marinated chickpeas using spiced garlic oil. Thinly sliced garlic cooks slowly from a cold pan to avoid burning, creating crisp chips and infused oil. “We’re starting with a cold pan because it gives the garlic enough time to fry evenly instead of burning on the outside too quickly,” she explains.

The hummus blends with tahini, lemon, garlic, and spices, finished with ice water for a lighter texture. Vora encourages adjusting as you go: “The name of the hummus game is to taste and to tinker.”

To assemble, she spreads the beet hummus across a plate, and adds greens and herbs. Then she tops it with the marinated chickpeas and crispy garlic. The final dish combines creamy, crunchy, fresh, and tangy elements in one plate.

“This dish has so many fun flavours and textures,” Vora says. “The crispy garlic chips, the smooth, creamy hummus. It works together so well.”

Across all three recipes, the takeaway is simple. With a few techniques and pantry ingredients, chickpeas can move far beyond basic meals and into something that feels considered, balanced, and worth repeating.

https://plantbasednews.org/lifestyle/food/vegan-chickpea-recipes/

Vegan confectionery market set for global rise, led by chocolate innovations

From confectioneryproduction.com/news

A sustained period of growth for the global vegan confectionery sector has been projected by fresh research, which has asserted the $2 billion market is set to reach $3.4bn by 2032, writes Neill Barston.

The analysis, from Persistence Market Research, explored key markets in dairy-free chocolates, candies ands baked snacks segments, and found continued pattern of demand for products around the globe.

As its authors noted, the expansion, put at an above inflation CAGR of 7.9% has been driven by an increasing adoption of vegan diets, rising awareness of sustainability, and continuous innovation in dairy-free chocolates, candies, and baked treats.

Läderach has gained traction with its delivery of premium fresh vegan chocolate collection featuring cashew milk and coconut blossom sugar, which it has continued to build on recent years. Pic: Laderach

Chocolate accounts for some 45% of the category and continues to be a dominant force, with gummy ranges also enjoying popularity on an international level.

Notably, as a category, as Confectionery Production has reported in recent years, there has been greater prominence and acceptance of vegan, and vegetarian-based product ranges across the food sector, which has also been reflected in sweets and snacks markets.

As previously covered, the UK’s Plamil Foods, which is due to be represented at our World Confectionery Conference in London on 10 September, has remained a significant pioneer in the sector, offering confectionery manufacturers options for chocolate ranges that are made to vegan production standards that it has delivered with its own brands, as well as on a private label basis.

However, as the business highlighted, it has still remained the case that major supermarkets in Britain particularly, have yet to fully embrace the prospect for vegan ranges – with shopping aisles in many instances limited to small sections, or often given non-premium shelf areas.

Despite such factors, the market continues to experience steady growth, with Plamil introducing a World Vegan Chocolate Day, and a number of other brands springing up in the region, including Nomo, Vego, Ombar, Love Raw, as well as brands such as Hotel Chocolat and Laderach (main image) having  engaging in producing vegan-friendly options for chocolate fans.

Furthermore, the latest industry study on the market noted that confectionery offers consumers indulgent options with reduced cholesterol and improved ingredient transparency, aligning with modern dietary preferences.

Market dynamics reflect strong product launches, expanding retail presence, and growing investments by both established players and emerging brands.

The growing global shift toward plant-based diets is a primary driver of the vegan confectionery market. Consumers are increasingly adopting vegan or flexitarian lifestyles due to concerns about health, animal welfare, and environmental sustainability.

In addition, the study found that plant-based options have often been seen as a valuable option for those with specific dietary requirements, with the quality of these ranges having increased notably in recent years. The market study also noted a  rise in lifestyle-related disorders has further accelerated demand for clean-label and minimally processed foods.

As regards innovation within the sector, the research found that product formulation advances was having a transformative effect on the market across the world. This included the use of oat milk, and coconut derivatives to replicate the texture and flavour of traditional dairy-based sweets. 

The chocolate segment dominates the market, accounting for a substantial share due to high demand for vegan chocolate bars, truffles, and spreads. Companies are introducing premium and artisanal offerings with functional ingredients such as nuts, superfoods, and natural sweeteners to differentiate their portfolios.

Notably, the study found that product launches have accelerated across global markets, with major brands introducing plant-based versions of popular confectionery products. This wave of innovation is supported by increasing R&D investments aimed at enhancing shelf life, taste, and nutritional value.

Another key trend is the growth of organic vegan confectionery, driven by consumer preference for pesticide-free and ethically sourced ingredients. This segment is witnessing faster growth compared to conventional products, reflecting the broader clean-label movement.

https://www.confectioneryproduction.com/news/57961/vegan-confectionery-market-set-for-global-rise-led-by-chocolate-innovations/ 

New Vegan Ben & Jerry’s, Foam Gummies, and a Brave New Oatly: This Week’s Biggest Food News

From vegnews.com 

By Charlotte Pointing

This week in vegan food: Ben & Jerry’s debuts a new non-dairy flavour, SmartSweets launches vegan foam candy, LÄRABAR adds protein bars, and more

It's official: summer is here. If you’re still deciding where to go on vacation, might we suggest Mexico City? We’ve got the lowdown on why the Mexican capital is quickly becoming one of the world’s most exciting vegan food destinations. BRB, booking a ticket. Staying closer to home? We’ve got you covered there, too, with guides to the ultimate veggie burger toppings and where to find the best vegan ice cream sandwiches. But before you start planning your dream summer, let’s dive into this week’s food news. It’s shaping up to be sweeter than ever.

Ben & Jerry’s just introduced a new non-dairy flavour in its Scoop Shops

Since 2017, Ben & Jerry’s has been serving vegans and dairy-free dessert lovers with an ever-growing line-up of non-dairy treats. Today, the brand offers no fewer than 16 non-dairy pint flavours, along with a variety of vegan options at its Scoop Shops. And now, there’s one more to add to the list.

                                                         Ben & Jerry’s latest non-dairy flavour is available in its Scoop Shops. | Ben & Jerry’s

Just in time for summer, Ben & Jerry’s has launched Non-dairy Key Lime Pie at its Scoop Shops. The new frozen dessert features a sweet, citrusy oat milk base swirled with graham cracker pieces for a classic pie-inspired flavour. According to the brand, the ice cream is “tart, sweet, and totally unbeatable.”

SmartSweets launches vegan foam gummies

Whatever gummy candy you’re craving, chances are SmartSweets has a vegan alternative. Swedish Fish? Check. Peach rings? Check. Fluffy, chewy foam candy? Check. Yep, really.

That last option is the brand’s latest innovation. Available at retailers now, SmartSweets’ new Dream Puffs come in adorable cloud and rainbow shapes with the nostalgic soft, squishy texture of classic foam candy. And like all of the brand’s products, they’re not just plant-based, they’re significantly lower in sugar, too. In fact, Dream Puffs contain 91 percent less sugar than traditional foam candy.

                                                    SmartSweets’ new offering is a vegan take on foam candy. | SmartSweets

We were intrigued by the innovation, so we asked Alexandra Thorne, the senior manager of marketing at SmartSweets, a few questions. Here’s what they had to say:

VegNews: What inspired SmartSweets to enter the foam candy category with Dream Puffs?

Alexandra Thorne: ”We are always listening to our consumers and paying attention to what they are eating, loving, and talking about! Right now, that is foam candy. Fuelled by our spirit of innovation, we set out to make a low-sugar, vegan foam candy that delivers on our promise of no artificial sweeteners, added sugars, sugar alcohols, or synthetic dyes. The distinct manufacturing process developed to create Dream Puffs is unlike anything we’ve done before, and the resulting mix of deliciously creamy Strawberry Foam and Peach Foam flavours with our softest, squishiest texture yet is really special.”

VegNews: Why was now the right time to expand beyond your existing candy formats?

Thorne: ”The Swedish Candy trend is directly fuelling demand for foam formats, and foam candy is growing significantly vs. year ago, dramatically outpacing total non-chocolate candy growth. The white space was clear: no low-sugar better-for-you competitor existed in the format, leaving SmartSweets as the only brand that serves the growing foam candy shopper with a better-for-you choice. This resulted in Dream Puffs, a soft and squishy foam candy with 91% less sugar than traditional foam candy and an entirely new candy texture category for SmartSweets, delivering craveable texture consumers want alongside smooth, perfectly balanced flavours - without all the sugar.”

VegNews: Could Dream Puffs lead to additional texture-forward or format-focused launches in the future?

Thorne: ”Absolutely! The early feedback has been amazing, and the excitement for Dream Puffs paired with our consumer data makes it clear that our shoppers are hungry for more. SmartSweets is in the business of reimagining candy as a category, not just optimizing a single format - we’ve built real credibility and scale in the gummy and chewy candy space. That track record gives us the retailer relationships and consumer trust to successfully introduce new formats, flavours, and textures.”

Lärabar debuts new plant-based protein bar line

Lärabar has long proven that great flavour doesn’t require a long ingredients list. Made with an emphasis on whole foods, its bars are known for delivering both taste and nutrition. But the brand decided to raise the bar even higher with its latest launch.

        Lärabar’s new protein bar line comes in three flavours: Peanut Butter Chocolate, Cinnamon Nut, and Lemon. | Lärabar 

Its new protein bars are just as delicious as the originals, but they pack a much bigger protein punch, with 10 to 12 grams per bar. That’s a significant upgrade from the brand’s classic bars, which contain around four grams of protein each. The plant-based bars are available in three flavours: Peanut Butter Chocolate, Cinnamon Nut, and Lemon.

“We heard you. People want more protein, but they don’t want to compromise on taste or quality,” said Scott Baldwin, VP and Business Unit Director for Bars at General Mills. “So we challenged ourselves to make a protein bar that truly tastes like Lärabar, taking everything you love about the original and adding the protein you want.”

China is getting a one-of-a-kind high-fibre Oatly

Oatly is constantly rolling out innovative new products and flavours. The only catch? They don’t always make it to the US. Unfortunately, that’s the case with its latest launch: a high-fibre oat milk that recently debuted in China.

                                                   Oatly’s new milk contains more than seven grams of fibre per bottle. | Oatly

And when we say high fibre, we really do mean it. Each bottle contains 7.5 grams of the nutrient. It’s a marked shift in direction from the US market, which is currently obsessed with maximizing protein. But both Americans and Chinese don’t consume enough fibre. So the brand hopes the new product will help attract more Chinese consumers, where demand for functional foods is rising alongside increased use of GLP-1 medications. The launch comes at a key time for Oatly, as it looks to strengthen its performance in the Chinese market.

Could it come to the US next? Follow VegNews for the story.

https://vegnews.com/food-news-new-ben-jerrys-oatly

6 high-protein vegan dinners for when you're too tired to cook

From msn.com/en-us

Some nights, you just don't have it in you. The kids are done, the inbox is full, and the idea of chopping, marinating, or doing anything that takes more than thirty minutes feels genuinely impossible. That's not a failure of motivation. That's just Tuesday.

The good news is that plant-based eating actually has your back on those nights more than you might think. Analysis of eating records from people following plant-based diets shows they typically get significantly more protein than they need each day, and beans, lentils, and canned legumes are among the most reliable sources. These six dinners lean on exactly those pantry staples. They're fast, filling, and genuinely satisfying, even on your most depleted evenings.

1. Creamy Butter Bean Tomato Skillet

This is one of those meals that sounds fancy but asks almost nothing of you. Butter beans cook up in a rich, creamy tomato sauce in under thirty minutes, and with around 16 grams of protein per serving, it's a genuinely easy way to meet your protein goals even on a lazy evening.

1. Creamy Butter Bean Tomato Skillet (Image Credits: Unsplash)

All you need is a can of butter beans, a can of crushed tomatoes, some garlic, olive oil, and whatever herbs you have around. Legumes like butter beans are among the most reliable plant-based protein sources out there.

They're affordable, versatile, and packed with fibre and essential amino acids. Serve this over crusty bread or toss in some cooked pasta and you've got a complete, comforting dinner with almost no effort.

A handful of baby spinach stirred in at the end adds iron and colour without any extra work.

2. One-Pot Curried Lentil Soup

2. One-Pot Curried Lentil Soup (Image Credits: Pixabay)

A curried lentil soup is warming and comforting, perfect for cooler evenings with its Indian-inspired spices, and comes in at around 17 grams of protein per serving. Lentils are genuinely one of the most low-effort high-protein foods in a plant-based kitchen.

Cooked lentils lead the plant protein pack at 18 grams per cup, which means even a modest bowl goes a long way toward keeping you full. The trick with lentil soup is that it actually tastes better when you don't fuss over it.

Dump everything into one pot, simmer, and walk away. This kind of lentil vegetable soup is made with simple ingredients and works well for year-round dinners and meal prep.

Make a big batch on Sunday and you're set for a few nights in a row, which is honestly the kind of planning that saves tired weeknights.

3. Sweet Chili Tofu Stir-Fry with Brown Rice

3. Sweet Chili Tofu Stir-Fry with Brown Rice (Image Credits: Pexels)

Stir-fried tofu and veggies tossed in a sweet chili sauce make for an easy vegan dinner that delivers around 17 grams of protein on its own. Add a cup of cooked brown rice and you'll stack on another 9 grams of plant protein.

That combination alone puts you in a really solid place nutritionally without much hands-on time at the stove. Soy foods like tofu work especially well in stir-fries, where high heat creates that satisfying crispy edge that makes the whole dish feel more substantial.

Use extra-firm tofu, press it for ten minutes, cube it, and let the pan do the work. Frozen stir-fry vegetables cut prep down to almost nothing.

This is one of those dinners that looks more impressive than it is, which is exactly the energy we want on a tired night.

4. Peanut Chickpea Stew

4. Peanut Chickpea Stew (Image Credits: Unsplash)

This type of peanut stew uses chickpeas and peanut butter as its protein base, making it a genuinely easy high-protein meal that delivers around 21 grams of protein per serving without any bread. The peanut butter creates that velvety, rich texture that makes it feel indulgent even though you're basically just stirring a few pantry staples together.

It's the kind of dinner that feels like a reward after a long day. Whole grains, beans, and lentils provide a full package of complex carbohydrates, protein, iron, zinc, and B-vitamins, and you can round out the meal with nutritional yeast for extra B12, or mix in nuts and seeds for healthy fats and magnesium.

Serve the stew over rice or with warm flatbread. It reheats beautifully, so leftovers actually feel like a treat the next day.

5. Spiced Chickpea and Quinoa Buddha Bowl

5. Spiced Chickpea and Quinoa Buddha Bowl (Image Credits: Pexels)

A well-built Buddha bowl combines vegetables, nourishing grains, and plenty of vegan protein, and a peanut-dressed version can clock in at around 19 grams of protein per serving. The real beauty of a bowl dinner is the assembly.

Cook the quinoa ahead, roast a can of chickpeas in the oven with cumin and smoked paprika, and layer everything over greens with whatever sauce sounds good. Roasted sweet potatoes and black beans pair beautifully with fluffy quinoa and a zesty avocado-lime dressing in a colourful, nutrient-dense bowl that's easy to batch ahead.

The whole thing comes together in about twenty-five minutes, and because each component is so simple, you can mix and match based on what's already in the fridge. Getting a variety of different plant protein sources on the plate, like pairing grains with legumes, ensures you're covering all the amino acids your body needs.

6. Red Lentil Curry with Sweet Potatoes

6. Red Lentil Curry with Sweet Potatoes (Image Credits: Pexels)

This Indian-inspired red lentil curry with sweet potatoes is creamy, hearty, and ready in just a few simple steps. It's deeply flavourful and satisfying, and you can make it on the stovetop or in an Instant Pot.

Serve it with steamed rice for a quick, filling weeknight dinner. Red lentils break down as they cook and naturally thicken the sauce, so there's no blending or extra steps needed.

It practically makes itself. Research suggests that replacing some animal-based protein with plant-based sources may help reduce the risk of chronic diseases like heart disease and diabetes.

Plant-based foods also contain important antioxidants, vitamins, and minerals, and the fiber in plant proteins supports satiety and improved gut health. A pot of red lentil curry ticks all of those boxes while also being genuinely cosy.

Freeze any extra in portions and future-you will be very grateful. The thread connecting all six of these dinners is that they rely on ingredients you can keep stocked without much planning: canned legumes, dried lentils, tofu, and a few good spices.

Foods like beans, lentils, tofu, and whole grains can provide the protein your body needs, often with less saturated fat and sodium than animal-based options. On the nights when everything feels like too much, it helps to know that nourishing yourself doesn't have to be complicated.

Sometimes the simplest pot on the stove is the most satisfying one.

Want to see more? Then check out my blog!

https://www.msn.com/en-us/health/nutrition/6-high-protein-vegan-dinners-for-when-youre-too-tired-to-cook/ar-AA22r1aZ

Plant-Based Diets May Reduce The Risk Of Alzheimer’s And Dementia

From plantbasednews.org 

A new study found that even improving your diet in later life was associated with significant risk reduction

Eating a “healthful” plant-based diet is associated with a reduced risk of Alzheimer’s and other dementias, according to a new study.

The study also found that an “unhealthful” diet is linked to a higher risk of Alzheimer’s.

According to the new study, a healthy plant-based diet is one that includes plenty of whole grains, fruits, vegetables, vegetable oils, nuts, legumes, tea, and coffee. Conversely, an unhealthy plant-based diet includes a lot of added sugars, fruit juices, refined grains, and potatoes, “that tend to be eaten as part of fast-foods.”

The researchers behind the study found that people who changed their diets to become less healthy over 10 years ended up with a higher risk of dementia, while those whose diets became healthier still had a reduced risk. With this pattern in mind, the researchers noted that adopting a healthy plant-based diet at an older age was still associated with a beneficial risk reduction.

Song-Yi Park, the study’s lead author, said, “Plant-based diets have been shown to be beneficial in reducing the risk of diseases like diabetes and high blood pressure, but less is known about the risk of Alzheimer’s disease and other dementias.”

Park is an Associate specialist at the University of Hawaii’s Cancer Center. She added, “Our study found that the quality of a plant-based diet mattered, with a higher quality diet associated with a reduced risk, and a lower quality diet associated with an increased risk.”

While the new study found an association between diet and dementia risk, it has not definitively proven that high-quality plant foods reduce risk.

Plant-based diets and the importance of quality

Adobe StockHealthy plant-based diets reduced the risk of Alzheimer’s and dementia the most

To produce the study, Park and her team of researchers worked with 92,849 people with an average age of 59 and a range of dietary habits. This group of people, which included African American, Japanese American, Latino, Native Hawaiian, and white participants, was followed for an average of 11 years. In that time, 21,478 people developed Alzheimer’s disease or another related dementia.

Participants self-reported their dietary patterns via food questionnaires, and the researchers found that those who ate the most plant foods had a 12 percent lower risk of dementia compared to those who ate the least. Meanwhile, those whose diets became the most unhealthy over time experienced a 25 percent higher risk, and those whose diets became healthier had an 11 percent lower risk.

“We found that adopting a plant-based diet, even starting at an older age, and refraining from low-quality plant-based diets were associated with a lower risk of Alzheimer’s and other dementias,” said Park. “Our findings highlight that it is important not only to follow a plant-based diet, but also to ensure that the diet is of high quality.” 

https://plantbasednews.org/lifestyle/health/plant-based-diets-risk-alzheimers-dementia/