This hearty vegetable chickpea casserole is a nutritious and comforting dish packed with protein from chickpeas, fresh vegetables, and eggs. It’s seasoned to perfection and topped with melted cheese, making it a satisfying meal for any time of day. With a variety of colorful vegetables, this casserole is not only delicious but also rich in vitamins and minerals.
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 4-6 servings
Ingredients:
- 100g chickpeas (soaked overnight or canned)
- 1 onion, chopped
- 1 carrot, diced
- 1 pepper, chopped
- 3 cloves garlic, minced
- 3 tomatoes, chopped
- 7 mushrooms, sliced
- 2 tbsp vegetable oil
- Salt and ground black pepper, to taste
- 3 eggs
- 100 ml milk
- 150g cheese (grated)
- 2 tbsp fresh parsley, chopped
- 1 tbsp fresh dill, chopped
- Dried garlic (optional)
Directions:
- Prepare the chickpeas:
If using dried chickpeas, soak them overnight, then drain and cook in water for about 45 minutes until soft. If using canned chickpeas, rinse and drain them. - Sauté the vegetables:
Heat the vegetable oil in a large pan over medium heat. Add the chopped onion and garlic, sauté for 2-3 minutes until soft and fragrant. Add the carrot, pepper, mushrooms, and tomatoes. Cook for about 10 minutes until the vegetables are tender. Season with salt and pepper. - Combine with chickpeas:
Stir in the cooked chickpeas and allow everything to cook together for another 5 minutes. Remove from heat. - Prepare the egg mixture:
In a separate bowl, whisk the eggs with milk, salt, ground pepper, and a pinch of dried garlic. - Assemble the casserole:
Preheat the oven to 180°C (360°F). Transfer the vegetable and chickpea mixture to a greased baking dish. Pour the egg mixture over the top and sprinkle with grated cheese. - Bake:
Place the casserole in the preheated oven and bake for 35 minutes or until the eggs are set and the cheese is melted and golden. - Garnish and serve:
Once baked, remove the casserole from the oven and sprinkle with fresh parsley and dill. Let it cool slightly before serving. Enjoy!
Serving Suggestions:
- Serve with a side of crusty bread or a light green salad.
- This casserole also pairs well with a dollop of yogurt or sour cream.
Cooking Tips:
- To save time, use canned chickpeas instead of dried ones.
- For extra flavor, you can add some paprika or cumin to the vegetables while sautéing.
- If you like more heat, you can add chili flakes or fresh chili peppers.
Nutritional Benefits:
- Chickpeas: A great source of plant-based protein, fiber, and essential minerals like iron and magnesium.
- Vegetables: Loaded with vitamins, minerals, and antioxidants that support overall health.
- Eggs and Cheese: Provide protein and calcium, essential for strong muscles and bones.
Dietary Information:
- Vegetarian: This casserole is suitable for vegetarians.
- Gluten-Free: As long as you ensure all the ingredients are gluten-free, this dish can be enjoyed by those avoiding gluten.
- Dairy-Free Option: Use plant-based milk and dairy-free cheese to make this casserole dairy-free.
Nutritional Facts (Per Serving):
- Calories: 300
- Protein: 12g
- Carbs: 25g
- Fats: 15g
- Fiber: 6g
Storage:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- You can also freeze portions for up to 1 month. Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe:
- It’s a perfect blend of veggies, protein, and cheese that satisfies hunger while being nutritious.
- The casserole is easy to make and can be customized with your favorite vegetables.
- It’s great for meal prepping or feeding a family.
- A comforting and wholesome meal that is perfect for lunch or dinner.
Conclusion:
This Vegetable Chickpea Casserole is a perfect mix of wholesome ingredients that come together to create a balanced, hearty, and flavorful dish. It’s packed with nutrition, from protein-rich chickpeas and eggs to an array of colorful vegetables, all baked to perfection with a cheesy topping. Whether you’re cooking for the family or meal-prepping for the week, this casserole is sure to become a favorite in your recipe collection.
Frequently Asked Questions:
- Can I use other vegetables in this recipe?
Yes, you can swap out or add vegetables like zucchini, spinach, or broccoli based on your preference. - Can I use a different type of cheese?
Absolutely! You can use cheddar, gouda, or any cheese that melts well. - How do I make this dish vegan?
Replace the eggs with a vegan egg substitute, use plant-based milk, and choose a dairy-free cheese. - Can I make this casserole ahead of time?
Yes, you can prepare the vegetable and chickpea mixture in advance and assemble the casserole just before baking. - What can I serve with this casserole?
It goes well with a simple green salad, roasted potatoes, or a slice of whole grain bread. - How do I store leftovers?
Leftovers can be stored in the fridge for up to 3 days or frozen for up to 1 month. - Can I omit the eggs?
The eggs help bind the casserole, but you can omit them for a denser texture or use a vegan egg replacement. - Can I add meat to this casserole?
Yes, cooked sausage, chicken, or ground meat can be added for a heartier dish. - Is this dish gluten-free?
Yes, as long as you use gluten-free ingredients, such as ensuring the chickpeas and cheese are free from gluten. - Can I bake this in muffin tins?
Yes, for individual servings, you can bake this casserole in muffin tins. Adjust the baking time to 20-25 minutes.