French Onion Chickpeas
French Onion Chickpeas combines the sweetness of slow-baked onions, the richness of sun-dried tomatoes, the creaminess of vegan cream (or coconut milk), and the protein boost from chickpeas. It’s a one-pan wonder that brings all the cozy vibes of French onion soup but with a wholesome, vegan-friendly makeover.
Whether you enjoy it with crusty bread, pita, or crackers, this recipe will quickly become a staple in your kitchen.
Why You’ll Love French Onion Chickpeas
There are so many reasons this dish is worth making:
- Flavor-packed: Sweet caramelized onions pair perfectly with savory spices and creamy chickpeas.
- Nutrient-rich: Chickpeas bring protein and fiber, while onions and parsley add antioxidants and vitamins.
- Vegan & gluten-free friendly: Naturally plant-based, with gluten-free options when paired with gluten-free bread or crackers.
- One-pan recipe: Less cleanup, more flavor. Everything cooks in the same oven-safe dish.
- Comfort food with a twist: Inspired by French onion soup but with more substance and texture.
If you’re a fan of cozy meals that are nourishing yet indulgent, this recipe is for you.
Ingredients for French Onion Chickpeas
To make this dish, you’ll need just a handful of pantry staples and fresh produce. Here’s the breakdown:
- 4 large white onions, sliced – the heart of the recipe; their natural sweetness deepens as they caramelize.
- 8 sun-dried tomatoes in oil, chopped – bring an umami-rich tanginess and depth.
- 2 tablespoons oil from the sun-dried tomatoes – boosts flavor and richness.
- 1 teaspoon salt – enhances all the flavors.
- 1/2 teaspoon dried oregano – adds a subtle herbal note.
- 1/2 teaspoon paprika powder – for warmth and gentle smokiness.
- 1 garlic bulb, top sliced off – roasted garlic turns sweet, buttery, and mellow.
- 1 can chickpeas, drained – protein-packed and filling.
- 1/2 cup fresh parsley, chopped – brightens the dish.
- 3 tablespoons vegan cream or full-fat coconut milk – adds richness and creaminess.
- juice of 1/2 lemon – brightens up the flavors
Tips for Perfect French Onion Chickpeas
- Slice onions evenly – this ensures they cook at the same pace and caramelize without burning.
- Mix halfway – stirring during baking prevents sticking and helps the onions brown nicely.
- Don’t rush the garlic – slow roasting is what transforms raw garlic into a sweet, spreadable paste.
- Choose your cream wisely – vegan cream makes the dish luxuriously rich, while coconut milk adds a subtle nutty sweetness.
- Balance with acidity – if you like, add a squeeze of lemon juice at the end to brighten up the flavors.
Variations to Try
This recipe is versatile, and you can customize it depending on what you have on hand:
- Add greens: Stir in spinach or kale before the final bake for an extra boost of nutrients.
- Make it spicy: Add chili flakes or a dash of cayenne for a kick.
- Swap the herbs: Try thyme or rosemary instead of oregano for a different flavor profile.
- Cheesy topping: Sprinkle nutritional yeast before the final bake for a cheesy, umami-rich touch.
- Grain bowl style: Serve over rice, quinoa, or couscous for a more filling meal.
How to Serve French Onion Chickpeas
This dish is best enjoyed warm, and it pairs beautifully with:
- Crusty bread – ideal for soaking up the creamy onion sauce.
- Pita or flatbread – for a Mediterranean twist.
- Crackers – makes a great appetizer or snack.
- Grains – serve over a bowl of couscous, rice, or quinoa for a complete meal.
Storage and Meal Prep Tips
- Refrigerate: Store leftovers in an airtight container for up to 3–4 days.
- Reheat: Warm gently on the stove or in the oven, adding a splash of water or coconut milk if it looks dry.
- Freeze: This dish freezes well. Store in a freezer-safe container for up to 2 months, thaw overnight in the fridge, and reheat before serving.
French Onion Chickpeas: Frequently Asked Questions
1. Can I make this recipe oil-free?
Yes! Skip the sun-dried tomato oil and use a splash of vegetable broth instead. The flavor will be slightly different but still delicious. Keep an eye for burning and mix the onions more often.
2. Can I use fresh tomatoes instead of sun-dried?
You can, but sun-dried tomatoes add a more concentrated flavor. If using fresh, roast them alongside the onions.
3. Is this dish kid-friendly?
Absolutely. The sweetness of the caramelized onions and the creaminess from coconut milk or vegan cream make it mild and comforting.
4. Can I make it ahead of time?
Yes! This recipe reheats well, making it perfect for meal prep or entertaining.
5. How can I make it more filling?
Serve with grains or double the chickpeas for extra protein.
Check out more recipes:
Moroccan Cauliflower Couscous Salad
French Onion Chickpeas
Ingredients
- 4 large onions sliced
- 8 sun-dried tomatoes in oil chopped
- 2 tbsp oil from the sun-dried tomato jar
- 1 tsp salt
- ½ tsp dried oregano
- ½ tsp paprika powder
- 1 garlic bulb top sliced off
- 1 can chickpeas drained
- ½ cup parsley chopped
- 3 tbsp vegan cream or full-fat coconut milk
- juice of ½ lemon optional
Instructions
- Preheat oven to 200°C (400°F).
- In an oven-safe dish, combine onions, sun-dried tomatoes, tomato oil, salt, oregano, and paprika. Nestle the garlic bulb (cut side down) among the onions.
- Bake for 45 minutes, stirring halfway, until onions are caramelized and soft.
- Remove garlic bulb, squeeze roasted cloves into the dish, and stir well. Add chickpeas, parsley, and vegan cream (or coconut milk). Mix thoroughly.
- Return to the oven for 10 minutes, until chickpeas are heated through.
- Serve warm with crusty bread, pita, or crackers.
