Mediterranean Chickpea Spinach Penne – 23g Protein | Vegan Dinner

This is my go-to when I want something comforting but don’t want to spend an hour in the kitchen. Whole grain penne tossed with chickpeas, wilted spinach, and melted vegan feta that creates this light, creamy Mediterranean sauce. The crushed walnuts on top add healthy fats and a satisfying crunch.

The trick is adding spinach directly to the hot pan – frozen works beautifully year-round, but when spring arrives and fresh spinach is abundant, it’s equally delicious. Either way, the spinach releases moisture that helps create the sauce base naturally, so you use less oil while keeping the greens vibrant green instead of dull olive. Twenty minutes from start to finish, one pan, and it tastes like you put in way more effort than you actually did.

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📊 NUTRITION (per serving)
Calories: 540 | Protein: 23g | Carbs: 76g | Fat: 16g | Fiber: 14g
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⏱️ Time: 20 minutes (Prep: 5 | Cook: 15)
🍽️ Serves: 1
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INGREDIENTS:

• 60g (¾ cup) whole grain penne, dry
• 170g (1 cup) canned chickpeas (garbanzo beans), rinsed
• 150g (1 cup) spinach (frozen or 3 cups fresh)
• 15g (0.5 oz) vegan feta, crumbled
• 2 tbsp (30ml) oat milk
• ½ tsp dried basil
• ¼ tsp garlic powder
• 1 tbsp (8g) walnuts, crushed
• 1 tsp olive oil

INSTRUCTIONS:

1. Cook the pasta: Bring a pot of salted water to a boil and cook the whole grain penne according to package directions until al dente. Before draining, reserve 2 tablespoons of pasta water – you might need it to loosen the sauce later. Drain and set aside.
2. Start the sizzle: While the pasta cooks, heat olive oil in a large pan over medium heat. Add the chickpeas and your spinach: If using frozen spinach: Add it directly to the pan without thawing. If using fresh spinach: Add all 3 cups to the pan – it will look like a mountain but will wilt down dramatically.
3. Build the aromatics: Season with dried basil and garlic powder. Sauté for about 5 minutes, stirring occasionally: Frozen spinach: Cook until completely wilted and warmed through. The spinach will release moisture as it thaws – this is exactly what you want for the sauce base. Fresh spinach: Cook until fully wilted and reduced in volume, about 3-4 minutes. Fresh spinach also releases moisture as it wilts, creating that natural sauce base. Either way, the chickpeas should be warmed through and the spinach should be bright green and tender.
4. Create the feta sauce: Turn the heat to low. Add the oat milk and crumbled vegan feta. Stir gently for 1-2 minutes until the feta begins to soften and melt into a light, creamy Mediterranean sauce. Don’t rush this – the low heat prevents the feta from becoming rubbery.
5. Toss it together: Add the drained penne directly into the pan. Toss thoroughly until every piece of pasta is coated in the creamy feta and spinach mixture. If the sauce looks too thick, add a splash of that reserved pasta water to loosen it – the starch helps bind everything together.
6. Finish and serve: Transfer to your plate and top with crushed walnuts for a dose of healthy fats and satisfying crunch.

PRO TIP: Don’t overcook the spinach regardless of which type you use. Adding frozen spinach while still frozen, or adding fresh spinach all at once, both create steam that helps form the sauce base naturally. This technique lets you use less oil while keeping the greens bright emerald-green instead of dull olive-brown. The key is cooking just until wilted and vibrant, not until dark and mushy. Fresh spinach wilts faster (3-4 minutes) than frozen (5 minutes), so adjust timing accordingly.

CHEF’S KISS: Stir in a teaspoon of nutritional yeast at the very end, right before plating. It adds an extra layer of “cheesy” depth and a boost of B-vitamins that perfectly complements the tangy vegan feta. The nutritional yeast makes the whole dish taste richer without adding more fat. Impact: 1 tsp nutritional yeast = +10 calories, +1g protein, but significant savory depth that makes this taste like it came from an Italian restaurant.

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🌱 PLANT DIVERSITY: Whole grain wheat (penne) • Chickpeas • Spinach • Basil • Garlic • Walnuts • Oats (oat milk)
(If you’re tracking plants per week, this adds 7 to your count)

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*Nutrition information is an estimate and may vary based on ingredients and brands used.* 

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ESSENTIALS

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You may find yourself in need of: 

Large Non-Stick Sauté Pan – when greens, chickpeas, and pasta meet, things get busy. Give them room.

Vegan Feta – it doesn’t just sit on top. It softens into the sauce and gives you that Mediterranean tang.

Whole Wheat Penne – this isn’t delicate pasta. You want bite, texture, and something that stands up to the sauce.

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