This Chickpea and Vegetable Bake is a delicious and nutritious dish, perfect for any family dinner or special occasion. Packed with protein-rich chickpeas, fresh vegetables, and a flavorful yogurt sauce, it’s a comforting and satisfying meal that’s easy to prepare. Whether you’re cooking for a crowd or simply want a hearty, healthy dinner, this dish is sure to please everyone at the table.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 1 hour 45 minutes
- Total Time: 2 hours 5 minutes
Ingredients
For the Bake:
- Chickpeas: 200 grams
- Onion: 1, chopped
- Garlic: 3 cloves, minced
- Ginger: Minced, to taste
- Pepper: 1, chopped
- Tomatoes: 3, peeled and chopped
- Carrot: 1, chopped
- Mushrooms: 7, sliced
- Spring Onions: Chopped
- Parsley: Chopped
- Eggs: 3
- Salt: To taste
- Ground Pepper: To taste
- Turmeric: To taste
- Paprika: To taste
- Butter
- Vegetable Oil
- Olive Oil
- Cheese: 150 grams, shredded
For the Yogurt Sauce:
- Yogurt: 250 grams
- Dill: Chopped
- Lemon Juice: From 1/2 lemon
- Salt: A pinch
Instructions
- Prepare the Chickpeas:
- Cook 200 grams of chickpeas for 45 minutes until tender. If using canned chickpeas, drain and rinse them.
- Heat Oil:
- Heat vegetable oil in a pan over medium heat.
- Sauté Aromatics:
- Add the chopped onion, minced garlic, ginger, and chopped pepper. Cook until the vegetables are soft and fragrant.
- Prepare Tomatoes:
- Pour boiling water over the tomatoes, peel and chop them. Add the tomatoes to the pan and cook until they break down.
- Chop Chickpeas:
- Chop half of the cooked chickpeas and add them to the pan. Stir to combine.
- Seasoning:
- Season the mixture with salt, ground pepper, and turmeric. Add a small amount of butter and cook for 15 minutes.
- Cook Chickpeas:
- Add the remaining whole chickpeas to the pan. Continue to cook over medium heat for 1 hour, stirring occasionally.
- Add Vegetables:
- Add the chopped carrot, sliced mushrooms, and chopped spring onions to the pan. Cook for an additional 10 minutes.
- Add Eggs:
- Beat 3 eggs in a bowl and add them to the pan. Season with salt, ground pepper, and paprika. Stir well to combine.
- Finish with Parsley:
- Add chopped parsley to the mixture and cook for another 5 minutes.
- Bake:
- Preheat your oven to 180°C (350°F). Transfer the mixture to a greased baking dish.
- Sprinkle the shredded cheese on top of the mixture.
- Bake in the preheated oven for 30 minutes, or until the cheese is melted and bubbly.
- Make Yogurt Sauce:
- In a small bowl, mix 250 grams of yogurt with chopped dill, lemon juice, and a pinch of salt.
- Serve:
- Serve the chickpea and vegetable bake hot, accompanied by the yogurt sauce.
Additional Information
- 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:
- Soak chickpeas overnight for quicker cooking.
- Use fresh herbs for a more vibrant flavor.
- Adjust seasoning to taste.
- To make the dish spicier, add some chopped chili or a dash of hot sauce.
- Nutritional Benefits:
- Chickpeas: 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: Yes
- Gluten-Free: Ensure all ingredients are certified gluten-free.
- Vegan: Omit eggs and cheese, and use plant-based yogurt and butter.
- Why You’ll Love This Recipe:
- It’s a hearty and nutritious meal that’s easy to prepare.
- Versatile and can be adapted to what you have on hand.
- Perfect for meal prepping and leftovers.
- 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 (FAQ)
- Can I use canned chickpeas instead of dried?
- Yes, canned chickpeas work perfectly and save time. Just be sure to drain and rinse them well.
- Can I make this dish vegan?
- Absolutely! Simply omit the eggs and cheese, and use plant-based yogurt and butter.
- Can I add other vegetables to the bake?
- Yes, you can add vegetables like zucchini, bell peppers, or spinach for added flavor and nutrition.
- What can I use instead of cheese?
- Nutritional yeast is a great alternative for a cheesy flavor without dairy.
- Can I prepare this dish in advance?
- Yes, you can prepare the bake ahead of time and refrigerate it. Just bake it when you’re ready to serve.
- Is it possible to freeze leftovers?
- Yes, this dish freezes well. Store in an airtight container and reheat in the oven when ready to eat.
- How can I make the dish spicier?
- Add chopped chili peppers or a pinch of cayenne pepper to the mix for an extra kick.
- What type of cheese works best?
- Cheddar, mozzarella, or a mix of both works well, but you can use any cheese you prefer.
- How do I store leftovers?
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Can I use other herbs besides parsley and dill?
- Yes, fresh basil, cilantro, or thyme would also complement this dish beautifully.