Ingredients:

For the Vegetable Bake:

• 400 g pumpkin, peeled and diced
• 1 onion, finely chopped
• 3 cloves of garlic, minced
• 1 carrot, grated or diced
• 1 pepper (any color), chopped
• 3 tomatoes, chopped
• 7 mushrooms, sliced
• 100 g chickpeas (cooked)
• 150 g cheese (your choice: cheddar, mozzarella, or Parmesan), grated
• 100 ml milk
• 3 eggs
• Salt, ground pepper, dried garlic to taste
• 20 g paprika (optional for extra flavor)
• Parsley for garnish
• Vegetable oil for sautéing
• 35 g butter

Step-by-Step Instructions:

1. Prepare the Pumpkin and Vegetables:

• Peel and dice the 400 g of pumpkin into small cubes.
• Finely chop the onion, mince the garlic, grate or dice the carrot, chop the pepper and tomatoes, and slice the mushrooms.
• In a large pan, heat some vegetable oil and sauté the onion and garlic until fragrant.
• Add the carrot, pepper, tomatoes, and mushrooms to the pan and cook for about 5 minutes until softened.

2. Cook the Chickpeas:

• If using dried chickpeas, soak them overnight and cook until tender (about 45 minutes). Alternatively, use canned chickpeas for convenience.
• Drain and rinse the chickpeas, and set aside. Take half of the cooked chickpeas for the bake and leave the other half for garnish or another recipe.

3. Assemble the Bake:

• Preheat your oven to 180°C (356°F).
• In a large bowl, mix the sautéed vegetables with the diced pumpkin and half of the cooked chickpeas.
• Season the mixture with salt, ground pepper, dried garlic, and paprika.
• Transfer the vegetable mixture to a greased baking dish.
• In a separate bowl, whisk together the eggs, milk, and a pinch of salt and pepper. Pour this mixture evenly over the vegetables in the baking dish.

4. Add Cheese and Bake:

• Sprinkle the grated cheese (about 150 g) over the top of the vegetable mixture.
• Dot the top with 35 g of butter for extra richness.
• Bake in the preheated oven for 40 minutes at 180°C until the vegetables are tender, and the top is golden and bubbly.

5. Serve:

• Once baked, remove from the oven and let it cool for a few minutes.
• Garnish with fresh parsley and serve hot. Pair it with a side of fresh salad or enjoy it on its own.

Cooking Tips:

1. Customize the Vegetables: Feel free to substitute or add other vegetables you have on hand, such as zucchini or eggplant, to the bake.
2. Cheese Options: Use a combination of cheeses like cheddar for sharpness and mozzarella for melting texture. For a more intense flavor, use Parmesan.
3. Pre-Cooking Chickpeas: If you’re using dried chickpeas, be sure to soak them overnight and cook them thoroughly before adding them to the bake.
4. Preventing Sogginess: Rinse and pat dry the grated vegetables like cucumbers and zucchini before adding them to the bake to avoid extra moisture.
5. Vegan Option: Substitute the eggs with a flaxseed mixture (1 tbsp flaxseed + 3 tbsp water per egg) and use plant-based cheese and milk.

Storage:

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave before serving.
• Freezing: You can freeze the baked dish for up to 2 months. Reheat from frozen by placing it in a preheated oven until fully warmed.
• Reheating: For best results, reheat in the oven to maintain the texture, especially for the crispy top layer.

Nutritional Facts (Per Serving, Approximate):

• Calories: 350 kcal
• Protein: 12g
• Fat: 20g
• Carbohydrates: 30g
• Fiber: 7g
• Sodium: 500 mg

FAQs:

1. Can I use other beans instead of chickpeas?
   • Yes, you can substitute chickpeas with other beans like cannellini or black beans, though the flavor and texture may differ slightly.
2. Can I make this dish vegan?
   • Absolutely! Substitute the eggs with flaxseeds or a vegan egg replacer, and use plant-based milk and cheese.
3. What type of cheese works best for this bake?
   • A combination of cheeses, such as cheddar for sharpness and mozzarella for melting, works great. You can also use Parmesan for a more intense flavor.
4. Can I prepare this dish in advance?
   • Yes, you can assemble the bake the night before and refrigerate it. When you’re ready to cook, just pop it in the oven.
5. What’s the best way to reheat leftovers?
   • Reheat in the oven for a crispy top, or use the microwave for a quicker option.

Conclusion:

This hearty pumpkin and vegetable bake with chickpeas and cheese is a wholesome and flavorful meal that’s perfect for any occasion. With a balanced mix of proteins, healthy fats, and vegetables, it offers both taste and nutrition. Whether you’re preparing it for a family dinner or as a meal prep option, this bake is sure to become a favorite. The simple ingredients and easy preparation make it accessible for even beginner cooks, while the rich flavors ensure it will impress anyone you serve it to. Enjoy this delicious, warming dish!