This hearty and flavorful Chickpea and Vegetable Bake is a wholesome meal that combines protein-rich chickpeas with a mix of aromatic vegetables, eggs, and cheese, all baked to perfection. The dish is packed with nutrients from the chickpeas, carrots, mushrooms, and a blend of spices, offering a rich and savory flavor. The addition of yogurt and lemon juice provides a delightful tang, balancing out the earthiness of the chickpeas and enhancing the overall taste. Perfect for a cozy dinner or a filling lunch, this bake is both satisfying and nutritious.
Preparation Time: 30 minutes
Cooking Time: 1 hour 45 minutes
Total Time: 2 hours 15 minutes
Servings: 4-6
Ingredients:
- Chickpeas: 200 grams (or canned chickpeas, drained and rinsed)
- 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: Small amount
- Vegetable Oil: For sautéing
- Olive Oil: For greasing
- Cheese: 150 grams, shredded (such as mozzarella or cheddar)
- Yogurt: 250 grams (plain yogurt)
- Dill: Chopped
- Lemon Juice: From ½ lemon
Directions:
- Cook Chickpeas:
- If using dried chickpeas, soak them overnight and cook them for 45 minutes until tender. If using canned chickpeas, simply drain and rinse them.
- Sauté Aromatics:
- Heat vegetable oil in a large pan over medium heat. Add the chopped onion, minced garlic, ginger, and chopped pepper. Sauté until the onion becomes soft and fragrant.
- Prepare Tomatoes:
- Pour boiling water over the tomatoes to peel them easily. Chop the peeled tomatoes and add them to the pan with the aromatics. Cook for a few minutes until the tomatoes begin to break down and form a sauce.
- Chop Chickpeas:
- Chop half of the cooked chickpeas and add them to the pan with the tomato mixture. Stir everything to combine and cook for 5 minutes.
- Seasoning:
- Season the mixture with salt, ground pepper, turmeric, and a small amount of butter. Stir to combine and allow it to cook for 15 minutes.
- Add Whole Chickpeas:
- Add the remaining whole chickpeas to the pan. Continue to cook for 1 hour, stirring occasionally, to allow the flavors to meld together.
- Add Vegetables:
- Add the chopped carrot, sliced mushrooms, and chopped spring onions to the pan. Cook for an additional 10 minutes until the vegetables soften.
- Add Eggs:
- In a separate bowl, beat the 3 eggs. Add them to the pan and stir well to combine. Season with salt, ground pepper, and paprika. Allow the eggs to cook and firm up in the mixture for about 5 minutes.
- Finish with Parsley:
- Stir in the chopped parsley and cook for another 5 minutes to let the flavors combine.
- Bake:
- Preheat your oven to 180°C (350°F). Grease a baking dish with olive oil and transfer the chickpea mixture into the dish. Sprinkle shredded cheese on top and bake for 30 minutes, or until the cheese is melted, bubbly, and golden brown.
- Serve:
- Remove from the oven and let it cool slightly. Serve the chickpea bake with a dollop of yogurt and a sprinkle of fresh dill. You can also drizzle a little lemon juice over the top for extra brightness.
Serving Suggestions:
- Serve with a side of warm, crusty bread or pita to scoop up the chickpea mixture.
- Pair with a fresh green salad or steamed vegetables for a complete meal.
- For added richness, top with extra yogurt or a drizzle of olive oil before serving.
Cooking Tips:
- If you prefer a creamier texture, you can blend half of the chickpeas before adding them to the pan, creating a smoother base for the dish.
- Feel free to add more spices, such as cumin or coriander, to adjust the flavor profile to your liking.
- To make this dish vegan, substitute the eggs with a flax egg or omit them entirely, and use vegan cheese.
Nutritional Benefits:
- Chickpeas are a great source of plant-based protein, fiber, and essential vitamins and minerals like folate, iron, and magnesium.
- Carrots are rich in beta-carotene and antioxidants that promote healthy vision and skin.
- Mushrooms provide a good source of B vitamins, fiber, and minerals like selenium, which support immune function.
- Yogurt offers probiotics that benefit digestive health and are a source of calcium for strong bones.
Dietary Information:
- Vegetarian: Yes
- Gluten-Free: Yes, as long as the cheese is gluten-free
- Dairy-Free Option: Can be made dairy-free by using dairy-free cheese and yogurt alternatives
Nutritional Facts (per serving, estimated):
- Calories: 350 kcal
- Protein: 15 g
- Carbohydrates: 35 g
- Fat: 18 g
- Fiber: 8 g
Storage:
- Refrigeration: Store leftover chickpea bake in an airtight container in the refrigerator for up to 3 days.
- Freezing: You can freeze the chickpea bake for up to 2 months. Thaw in the refrigerator overnight and reheat in the oven until hot and bubbly.
Why You’ll Love This Recipe:
- This dish is packed with protein, fiber, and a variety of veggies, making it a nutritious, satisfying meal.
- The combination of spices, yogurt, and cheese adds layers of flavor, creating a comforting and rich meal.
- It’s a versatile recipe—easy to make vegetarian or vegan, and customizable to your taste preferences.
- The bake is perfect for meal prepping or serving as a hearty dinner for friends and family.
Conclusion:
This Chickpea and Vegetable Bake is a warming, flavorful dish that brings together the goodness of chickpeas, vegetables, and eggs, all topped with melted cheese. It’s a wonderful, filling meal that’s both healthy and easy to prepare. Whether you’re looking for a satisfying lunch or a comforting dinner, this bake offers both nutritional benefits and great taste in every bite.
Frequently Asked Questions:
- Can I use canned chickpeas instead of dried? Yes, canned chickpeas work perfectly in this recipe. Just be sure to drain and rinse them before using.
- Can I substitute the cheese with a dairy-free option? Absolutely! You can use vegan cheese or simply omit the cheese for a dairy-free version.
- Can I add other vegetables to this dish? Yes, you can easily add other vegetables like spinach, zucchini, or bell peppers to customize the recipe to your liking.
- Can I make this recipe ahead of time? Yes, you can prepare the entire dish in advance and refrigerate it. Just bake it before serving.
- How do I make this recipe spicier? Add more chili peppers, or include cayenne pepper or red pepper flakes for a spicier kick.
- Can I freeze leftovers? Yes, this dish freezes well for up to 2 months. Just thaw and reheat before serving.
- Can I use a different type of cheese? Yes, feel free to experiment with cheeses like feta, goat cheese, or a sharp cheddar.
- Is this recipe gluten-free? Yes, this recipe is naturally gluten-free as long as the cheese used is gluten-free.
- Can I skip the egg in this recipe? Yes, you can either omit the eggs or substitute with a flax egg for a vegan version.
- What can I serve with this dish? This chickpea bake pairs well with a side of fresh greens or warm flatbreads like pita or naan.