Welcome to this delicious and nutritious chickpea and vegetable bake recipe! This dish is perfect for any occasion, combining wholesome ingredients and rich flavors to create a meal that’s both satisfying and versatile. Whether you’re looking for a hearty vegetarian option, a dish to meal prep for the week, or a tasty way to use up garden vegetables, this recipe has got you covered.
Preparation Time:
- Prep Time: 20 minutes
- Cooking Time: 2 hours 10 minutes
- Total Time: 2 hours 30 minutes
Servings: 4 servings
Ingredients:
For the Bake:
- 200 grams chickpeas
- 1 onion, chopped
- 3 cloves garlic, minced
- Ginger, minced (to taste)
- 1 pepper, chopped
- 3 tomatoes, peeled and chopped
- 1 carrot, chopped
- 7 mushrooms, sliced
- Spring onions, chopped
- Parsley, chopped
- 3 eggs, beaten
- Salt, ground pepper, turmeric, paprika (to taste)
- Butter (for cooking)
- Vegetable oil (for cooking)
- Olive oil (for drizzling)
- 150 grams cheese, grated
For the Yogurt Sauce:
- 250 grams yogurt
- Dill, chopped
- Juice of 1/2 lemon
Instructions:
- Prepare Chickpeas:
- Cook Chickpeas: Cook chickpeas in boiling water for 45 minutes or until tender.
- Sauté Aromatics:
- Heat Oil: Heat vegetable oil in a pan over medium heat.
- Sauté Aromatics: Add the chopped onion, garlic, ginger, and pepper. Cook until soft and fragrant.
- Prepare Tomatoes:
- Peel and Chop: Pour boiling water over tomatoes to peel them easily, then chop.
- Add to Pan: Add chopped tomatoes to the pan.
- Mix Chickpeas:
- Chop and Add Chickpeas: Chop half of the cooked chickpeas and add them to the pan. Season with salt, ground pepper, and turmeric.
- Add Butter: Add a small amount of butter and cook for 15 minutes.
- Cook Chickpeas:
- Add Remaining Chickpeas: Add the remaining whole chickpeas to the pan and cook over medium heat for 1 hour.
- Add Vegetables:
- Add Carrot and Mushrooms: Add the chopped carrot, mushrooms, and spring onions to the pan. Cook for 10 minutes.
- Add Eggs and Seasoning:
- Add Eggs: Beat 3 eggs and add to the pan. Season with salt, ground pepper, and paprika.
- Finish with Parsley: Add chopped parsley and cook for another 5 minutes.
- Bake:
- Prepare for Baking: Transfer the mixture to a baking dish. Sprinkle grated cheese on top.
- Bake: Preheat the oven to 180°C (350°F) and bake for 30 minutes, or until the cheese is melted and golden brown.
- Make Yogurt Sauce:
- Mix Sauce: In a bowl, combine yogurt, chopped dill, lemon juice, and a pinch of salt. Mix well.
- Serve:
- Serve: Serve the chickpea and vegetable bake hot, with the yogurt sauce on the side. Enjoy!
Serving Suggestions:
- Serve with a side of fresh green salad.
- Pair with crusty bread for a complete meal.
- Enjoy with a glass of your favorite white wine.
Cooking Tips:
- Quicker Cooking: Soak chickpeas overnight for faster cooking.
- Fresh Herbs: Use fresh herbs for a more vibrant flavor.
- Adjust Seasoning: Adjust seasoning to taste.
- Spicy Option: To make the dish spicier, add some chopped chili or a dash of hot sauce.
Nutritional Benefits:
- Chickpeas: A great source of protein and fiber, promoting digestive health and muscle maintenance.
- Vegetables: Add essential vitamins and minerals, enhancing overall health.
- Eggs: Provide high-quality protein and healthy fats, contributing to satiety and energy.
Dietary Information:
- Vegetarian-Friendly: Yes
- Gluten-Free: Can be made gluten-free by ensuring all ingredients are certified gluten-free.
- Vegan Option: For a vegan version, omit eggs and cheese, and use plant-based yogurt and butter.
Why You’ll Love This Recipe:
- Hearty and Nutritious: It’s a hearty and nutritious meal that’s easy to prepare.
- Versatile: Can be adapted to what you have on hand.
- Meal Prep Friendly: Perfect for meal prepping and leftovers.
- Flavorful: Packed with flavors and textures, making each bite delightful.
Conclusion: This chickpea and vegetable bake is a delicious, nutritious, and versatile dish that’s perfect for any occasion. With its rich flavors and wholesome ingredients, it’s sure to become a favorite in your household. Don’t forget to leave your comments and let us know how you enjoyed it! Bon appétit!
Frequently Asked Questions:
- Can I use canned chickpeas instead of dried?
- Yes, you can use canned chickpeas. Just drain and rinse them before adding to the pan.
- How can I make this dish spicier?
- Add chopped chili or a pinch of cayenne pepper to the mix.
- Can I use different vegetables in this recipe?
- Yes, feel free to substitute with vegetables like bell peppers or zucchini.
- What can I use instead of yogurt for the sauce?
- You can use sour cream or a dairy-free yogurt alternative.
- How long does this dish keep in the fridge?
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Can I freeze this dish?
- Yes, you can freeze it for up to 3 months. Reheat thoroughly before serving.
- What can I use instead of Parmesan cheese?
- You can use any other cheese you like or a vegan cheese substitute.
- How do I know when the bake is done?
- The cheese should be melted and golden brown, and the dish should be bubbling.
- Can I prepare this dish ahead of time?
- Yes, you can prepare the bake and store it in the refrigerator before baking. Just bake it when ready to serve.
- Is this dish suitable for a potluck?
- Absolutely! It’s a great option for a potluck or gathering.