Savory Sweet Potato and Vegetable Casserole with Chickpeas and Lentils and Quinoa and Rice

This Savory Sweet Potato and Vegetable Casserole is a hearty, nutritious dish packed with protein-rich chickpeas, lentils, and quinoa. Baked to perfection, it offers a comforting blend of flavors and textures that make for a satisfying kosher dinner.

Ingredients

• Sweet potato - 1 medium (200g)
• Cooked quinoa - 1/2 cup (90g)
• Cooked rice - 1/2 cup (90g)
• Canned chickpeas - 1/2 cup (120g), drained and rinsed
• Canned lentils - 1/2 cup (120g), drained and rinsed
• Carrot - 1 medium (60g), diced
• Zucchini - 1 small (100g), diced
• Red bell pepper - 1/2 (75g), diced
• Onion - 1 small (70g), diced
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon (15ml)
• Vegetable broth - 1/2 cup (120ml)
• Ground cumin - 1 teaspoon (2g)
• Ground coriander - 1 teaspoon (2g)
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)
• Paprika - 1/2 teaspoon (1g)
• Fresh parsley - 2 tablespoons (8g), chopped

Steps

1. Preheat the oven to 190°C (375°F).
2. Peel and dice the sweet potato into small cubes.
3. In a large skillet, heat olive oil over medium heat. Add onion and garlic, sauté until fragrant and translucent, about 3-4 minutes.
4. Add diced carrot, zucchini, and red bell pepper to the skillet. Cook for another 5-7 minutes until the vegetables start to soften.
5. Stir in the sweet potato, cooked quinoa, cooked rice, drained chickpeas, drained lentils, vegetable broth, cumin, coriander, salt, black pepper, and paprika. Mix well and cook for an additional 5 minutes.
6. Transfer the mixture to a greased baking dish and spread evenly.
7. Cover with aluminum foil and bake for 25 minutes. Remove the foil and bake for an additional 10-15 minutes until the sweet potatoes are tender and the top is slightly golden.
8. Remove from the oven, let cool for a few minutes, and sprinkle with fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 75 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in plant-based protein, supporting muscle repair and growth.

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