Vegan Spinach Garlic Pasta: Creamy, Healthy & Irresistible

If you’re looking for a quick, healthy, and comforting vegan meal, this vegan spinach garlic pasta is your answer. Packed with flavor, plant-based protein, and nutrients, it’s a dish that satisfies without the need for dairy, meat, or processed sauces. Best of all, it takes just under 20 minutes to prepare.

This garlic-infused pasta with spinach and creamy hummus sauce is not only delicious but incredibly nutritious. Spinach is a powerhouse of vitamins like A, C, and K, and provides essential iron and calcium — Healthline highlights the full range of spinach’s benefits. Meanwhile, garlic brings antioxidants and heart-healthy properties into the mix — according to the Cleveland Clinic, garlic is one of the best natural anti-inflammatory foods.

What really sets this recipe apart is its creamy texture, achieved without any dairy or cream. Instead, we use hummus as the base — a smart vegan alternative loaded with protein and fiber. For added depth, optional nutritional yeast can provide a cheesy flavor — Medical News Today discusses its value in vegan diets.

Why You’ll Love This Vegan Spinach Garlic Pasta

• Quick and easy: Ready in 15–20 minutes
• Nutrient-rich: Loaded with vitamins, iron, and plant-based protein
• Versatile: Easily customized with your favorite veggies or legumes
• Creamy without dairy: Uses hummus for a rich, smooth sauce
• Perfect for weeknights: Minimal prep, maximum comfort

Ingredients Breakdown

To make this dish, you’ll need:

• Pasta of choice (spaghetti, linguine, gluten-free, or whole wheat)
• Fresh baby spinach (or frozen if that’s what you have)
• Garlic, minced or finely chopped
• Onion, thinly sliced
• Chickpeas (or another white bean)
• Olive oil or vegetable broth (for oil-free version)
• Hummus – any flavor (plain, garlic, red pepper)
• Nutritional yeast (optional, for cheesy flavor)
• Lemon juice
• Salt and black pepper

How to Make Vegan Spinach Garlic Pasta (Step-by-Step)

1. Cook the pasta according to package instructions. Reserve ½ cup of the pasta water before draining.
2. Sauté the aromatics: In a large skillet over medium heat, warm olive oil or vegetable broth. Add onions and cook until soft. Add the garlic and sauté for 1–2 minutes until fragrant.
3. Wilt the spinach: Toss in the spinach and cook until just wilted, about 2–3 minutes.
4. Add hummus and pasta water: Stir in the hummus and a splash of the reserved pasta water to create a creamy sauce. Add nutritional yeast here if using.
5. Combine and finish: Add the cooked pasta to the skillet and toss everything together. Stir in lemon juice, chickpeas, salt, and pepper to taste. Add more pasta water if needed to loosen the sauce.

Expert Tips for the Best Results

• Don’t overcook the garlic — it turns bitter quickly
• Reserve enough pasta water to adjust the sauce’s consistency
• Use garlic hummus for an extra layer of flavor
• Add the spinach last to avoid a soggy texture
• Red pepper flakes give it a kick if you like spice

Customization & Variations

Make this dish your own with these ideas:

• Protein boost: Add grilled tofu, lentils, or tempeh
• Veggie-packed: Include mushrooms, cherry tomatoes, zucchini, or roasted red peppers
• Make it spicy: Add chili oil or crushed red pepper flakes
• Gluten-free: Use chickpea pasta or brown rice pasta
• Oil-free: Sauté with vegetable broth instead of oil

Nutritional Benefits

This pasta is as nourishing as it is comforting:

• Spinach is rich in Vitamin K, iron, and antioxidants
• Garlic supports heart health and immune function
• Hummus provides protein and healthy fats
• Chickpeas add fiber and help keep you full

Together, they create a balanced, plant-based meal that delivers sustained energy.

How to Store & Reheat

• Store in an airtight container in the fridge for up to 4 days
• Reheat gently in a skillet with a splash of water or broth to loosen the sauce
• Freezing is not recommended due to texture changes in spinach and hummus

Perfect Pairings

• A crisp green salad with lemon-tahini dressing
• Garlic bread or toasted sourdough
• Roasted vegetables like carrots, broccoli, or cauliflower
• A light soup to start, like tomato basil or lentil

FAQs

Can I use frozen spinach instead of fresh?
Yes! Just thaw and squeeze out excess water before adding it.

What’s a good substitute for hummus in the sauce?
You could try cashew cream, vegan sour cream, or blended silken tofu.

How do I make this oil-free?
Skip the oil and sauté your aromatics in vegetable broth or water.

What type of pasta works best?
Any pasta works! Linguine, spaghetti, rotini, or gluten-free options all do well.

Can I add other vegetables to this recipe?
Absolutely — mushrooms, tomatoes, or even shredded carrots add great texture.

Is this dish kid-friendly?
Yes! It’s creamy, mild, and customizable to suit younger palates.

Common Mistakes to Avoid

• Using too much hummus without thinning it properly
• Forgetting to save pasta water
• Overcooking the spinach or garlic
• Skipping the lemon juice — it brightens the whole dish

Reader Reviews

“I used garlic hummus and added roasted red peppers — it was amazing!”
“This recipe was so simple but tasted like restaurant-quality vegan comfort food.”
“My kids loved it! We added mushrooms and used gluten-free pasta.”

Final Thoughts

This vegan spinach garlic pasta checks all the boxes: easy, nutritious, delicious, and totally customizable. Whether you’re a long-time vegan or just trying a plant-based meal for dinner, this dish will become a go-to in your kitchen.

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