VEGETABLE AND CHICKPEA CASSEROLE
This Vegetable and Chickpea Casserole is one of the tastiest healthy meals, combining the protein value of chickpeas with colourful veggies like the red bell pepper and zucchini. Greek yoghurt adds to the flavours, while cheese on top adds more creaminess. Salt and pepper will finalise the flavours with earthy chickpeas and aromatic garlic. This meal is excellent for a healthy lunch or light dinner and even more convenient when preparing meals. Every bite is full of fibre, vitamins, and plant-based protein that can be very healthy and satisfying for anyone seeking an easy-to-make and well-balanced meal.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean, Fusion
PREPARATION / TECHNIQUES
Bake, One-Pot Wonders, Prepared in Advance
OCCASION / HOLIDAY
Family Dinner, Weeknight Meal, Casual Gathering, Healthy Eating
SPECIAL CONSIDERATION / DIETARY CONCERNS
High Fibre, Vegetarian, Gluten-Free, Healthy, Low Fat
DISH TYPE
Casserole, Main Course, Comfort Food
INGREDIENTS
- 50g chickpeas, cooked
- 1/4 red bell pepper, diced
- 1/4 zucchini, diced
- 1 clove garlic, minced
- 1 tbsp Greek yogurt
- 1 tbsp shredded cheese
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 210
- Protein: 8g
- Fat: 7g
- Carbohydrates: 25g
- Fibre: 6g
- Sodium: 180mg
- Sugars: 3g
PREPARATION OF VEGETABLE AND CHICKPEA CASSEROLE
- Prepare ingredients: Preheat oven to 180°C (350°F). Grease the small baking dish so it won’t stick.
- Saute Vegetables: Place a small amount of olive oil in a pan. Heat it over medium. Sauté down the red bell pepper, diced into small pieces, zucchini, and minced garlic till soft. Season with salt and pepper to taste, then turn off.
- Combine Mixture: Mix cooked chickpeas, Greek yoghurt, and sautéed vegetables in a bowl. Stir it gently so it’s very well coated with flavour and seasoning.
- Assemble Casserole: Pour the mixture into a prepared baking dish. Spread around. Sprinkle shredded cheese on top of it before baking, finishing golden bubbly.
- Bake: Place the baking dish in the oven for 15 to 20 minutes or until the cheese browns lightly and gets bubbly.
- Serve: Warm casserole, and serve. It is great, sprinkled with fresh parsley or a good dusting of red pepper flakes.
PREP TIME
10 minutes
COOKING TIME
15-20 minutes
TIPS
- Drain the chickpeas well so you don’t get a watery casserole.
- Add a little more Greek yoghurt or a splash of milk for extra creaminess.
- Top off the baked casserole with juicy lemon slices bursting with vibrant fresh flavour.
VARIATIONS
- Use shredded mozzarella or parmesan in another cheese profile.
- Add diced tomatoes or mushrooms to add more veggies and flavour.
- To make it vegan, replace Greek yoghurt with its dairy-free version and use vegan cheese.
PREPPING AND STORAGE
- Fridge: Store in an airtight container in the refrigerator for up to 3 days. Reheat oven or microwave until hot through.
- Freezing: Wrap the unbaked casserole in plastic wrap and aluminium foil and freeze for up to 2 months. Thaw overnight in the refrigerator before baking as directed.