Chickpea Bake

This Chickpea Bake is a hearty and flavorful vegetarian dish that combines protein-rich chickpeas with a medley of vegetables and spices, all baked to perfection. It's a comforting meal that is both nutritious and easy to prepare, perfect for any weeknight dinner.

Ingredients

• Canned chickpeas - 400 grams, drained and rinsed
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Red bell pepper - 1, diced
• Zucchini - 1 small, diced
• Spinach - 100 grams, fresh
• Dried oregano - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Feta cheese - 100 grams, crumbled
• Breadcrumbs - 50 grams
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large skillet, heat the olive oil over medium heat. Add the diced onion and garlic, and sauté until the onion is translucent, about 3-4 minutes.
3. Add the diced red bell pepper and zucchini to the skillet. Cook for an additional 5 minutes until softened.
4. Stir in the drained chickpeas, fresh spinach, dried oregano, paprika, salt, and black pepper. Cook for another 2-3 minutes until the spinach wilts.
5. Transfer the chickpea and vegetable mixture to a baking dish. Sprinkle crumbled feta cheese evenly on top.
6. In a small bowl, mix the breadcrumbs with a drizzle of olive oil and a pinch of salt. Sprinkle the breadcrumb mixture over the feta cheese.
7. Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and crispy.
8. Remove from the oven, let cool for a few minutes, and garnish with fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 700 mg
• Cholesterol: 30 mg
• Total Fat: 18 g
• Saturated Fat: 6 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from the variety of vegetables used.

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