This Vegetable Bake is a cozy and nutritious dish featuring tender pumpkin, chickpeas, and a blend of sautéed vegetables all topped with melted cheese. It’s perfect as a main course or a side dish and brings together the warmth of seasonal produce with a rich, cheesy finish. Ideal for weeknight dinners, potlucks, or a simple, healthy family meal.
Preparation Time:
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Total Time: 1 hour
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 (cheddar, mozzarella, or Parmesan), grated
- 100 ml milk
- 3 eggs
- Salt, ground pepper, dried garlic, to taste
- 20 g paprika (optional for extra flavor)
- Fresh parsley, for garnish
- Vegetable oil, for sautéing
- 35 g butter
Directions
- Prepare the Pumpkin and Vegetables:
- Peel and dice the 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 over medium heat. Sauté the onion and garlic until fragrant, about 2-3 minutes.
- Add the carrot, pepper, tomatoes, and mushrooms to the pan, cooking for an additional 5 minutes until the vegetables are softened.
- Cook the Chickpeas:
- If using dried chickpeas, soak them overnight and then cook until tender (about 45 minutes). Alternatively, use canned chickpeas for convenience.
- Drain and rinse the chickpeas. Set aside 100 g of chickpeas for the bake, and reserve the rest for garnish or another use.
- Assemble the Bake:
- Preheat your oven to 180°C (356°F).
- In a large bowl, combine 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, spreading it evenly.
- Prepare the Egg Mixture:
- In a separate bowl, whisk together the eggs, milk, and a pinch of salt and pepper.
- Pour the egg mixture evenly over the vegetables in the baking dish.
- Add Cheese and Bake:
- Sprinkle the grated cheese over the top of the vegetable mixture.
- Dot the top with butter pieces to add extra richness.
- Bake in the preheated oven for 40 minutes or until the vegetables are tender, the top is golden, and the cheese is bubbly.
- Serve:
- Once baked, remove the dish from the oven and let it cool for a few minutes before serving.
- Garnish with fresh parsley and enjoy hot. Pair it with a side salad or savor it as a standalone dish.
Serving Suggestions
- Serve with crusty bread for a complete meal.
- Pair with a simple green salad to balance the rich flavors of the bake.
- Great as a side dish alongside roasted meats or grilled fish.
Cooking Tips
- Cheese Variety: Use any cheese you prefer or have on hand. A combination of mozzarella and Parmesan works wonderfully for a melty and flavorful topping.
- Spice It Up: Add a pinch of chili flakes or cayenne pepper to give the dish a spicy kick.
- Make It Vegan: Replace the cheese with a plant-based alternative and use non-dairy milk to make the recipe vegan-friendly.
Nutritional Benefits
- High in Fiber: Thanks to the chickpeas and vegetables, this dish is rich in dietary fiber.
- Packed with Vitamins: Pumpkin and carrots provide an excellent source of vitamin A, while the other vegetables add antioxidants and essential nutrients.
- Protein-Packed: Eggs and cheese contribute protein, making this bake a well-rounded meal.
Dietary Information
- Vegetarian: A great option for vegetarians looking for a hearty meal.
- Gluten-Free: Naturally gluten-free when using certified gluten-free ingredients.
- Low-Sugar: Contains no added sugars, suitable for low-sugar diets.
Nutritional Facts (per serving, approximately 6 servings)
- Calories: 230
- Protein: 12 g
- Carbohydrates: 18 g
- Fat: 14 g
Storage Tips
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat: Warm leftovers in the oven at 175°C (350°F) for about 10-15 minutes or until heated through.
- Freeze: This bake can be frozen for up to a month. Thaw in the refrigerator overnight before reheating.
Why You’ll Love This Recipe
- Easy to Make: Simple steps and common ingredients make this dish accessible for all levels of cooking skills.
- Nutrient-Rich: Packed with vegetables, protein, and healthy fats for a balanced meal.
- Versatile: Enjoy it as a main course, a side dish, or even for brunch.
- Comforting and Delicious: The cheesy, savory flavors make it a comfort food favorite.
Conclusion
This Vegetable Bake with Pumpkin and Chickpeas is a warm, inviting dish that brings together the best of fall vegetables and wholesome ingredients. With a rich, cheesy topping and a creamy egg mixture that ties everything together, this bake is a versatile recipe you’ll want to make again and again. Perfect for cozy dinners, potlucks, or as a side for your holiday table, it’s a dish that promises satisfaction in every bite.
Frequently Asked Questions
- Can I use other vegetables in this bake?
Yes, feel free to add or substitute other vegetables like zucchini, spinach, or bell peppers. - Can I make this dish vegan?
Substitute the eggs and cheese with vegan alternatives, and use plant-based milk to make it vegan-friendly. - What can I serve with this bake?
It’s great with a side salad, steamed greens, or some crusty bread. - Can I prepare this in advance?
Yes, assemble the bake up to a day ahead and keep it in the refrigerator until ready to bake. - Can I use canned pumpkin instead of fresh?
Fresh pumpkin is recommended for texture, but canned pumpkin can work if you prefer a smoother, softer bake. - How can I make this dish spicier?
Add a pinch of red pepper flakes or hot paprika to the vegetable mixture for extra heat. - Can I freeze the leftovers?
Yes, freeze any leftovers in a suitable container for up to one month. - What kind of cheese works best for this recipe?
Cheddar, mozzarella, or Parmesan work well. Feel free to mix them for extra flavor. - How do I know when the bake is done?
The top should be golden and the vegetables tender when poked with a fork. - Can I omit the chickpeas?
Yes, if you prefer the bake without chickpeas, you can omit them or replace them with another protein source, like beans.