Delight your taste buds with a hearty and nutritious Chickpea and Vegetable Casserole that is not only delicious but also packed with plant-based goodness. This comforting casserole features a medley of vibrant vegetables, protein-rich chickpeas, and aromatic herbs and spices, creating a satisfying dish that’s perfect for a wholesome dinner. Whether you’re a dedicated vegan or simply looking to incorporate more plant-based meals into your diet, this recipe is a flavorful way to enjoy the goodness of chickpeas and vegetables. Let’s dive into creating this nutritious and delicious Chickpea and Vegetable Casserole.
Full Recipe:
Ingredients:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 2 cups cherry tomatoes, halved
- 1 large eggplant, diced
- 1 zucchini, diced
- ONE red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 1/4 cup tomato paste
- 1/4 cup olive oil
- 1 teaspoon dried oregano
- ONE teaspoon dried thyme
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh parsley, chopped, for garnish
Instructions:
- Preheat Oven:
- Preheat your oven to 375°F (190°C).
- Prepare Vegetables:
- In a large mixing bowl, combine the chickpeas, cherry tomatoes, diced eggplant, diced zucchini, diced red bell pepper, diced yellow bell pepper, chopped onion, and minced garlic.
- Add Seasonings:
- Drizzle olive oil over the vegetable mixture. Add dried oregano, dried thyme, ground cumin, smoked paprika, salt, and pepper. Toss the ingredients until well coated.
- Layer in Casserole Dish:
- Transfer the seasoned vegetable mixture to a large casserole dish, spreading it evenly.
- Dilute Tomato Paste:
- In a small bowl, dilute the tomato paste with a bit of water to make it easier to spread. Spoon the diluted tomato paste over the vegetable mixture.
- Bake:
- Cover the casserole dish with aluminum foil and bake in the preheated oven for 30 minutes. Then, remove the foil and bake for an additional 15-20 minutes or until the vegetables are tender and slightly browned.
- Garnish and Serve:
- Remove the casserole from the oven and garnish with freshly chopped parsley. Serve the Chickpea and Vegetable Casserole warm, either on its own or with a side of crusty bread or rice.
Nutrition Facts (Per Serving – Makes about 6 servings):
- Calories: 280
- Fat: 10g
- Protein: 10g
- Total Carbohydrates: 38g
- Dietary Fiber: 10g
- Sugars: 10g
- Net Carbs: 28g
