Vegetable and Chickpea Casserole

This Vegetable and Chickpea Casserole is a hearty and comforting dish that combines wholesome vegetables and protein-packed chickpeas, making it perfect for a late-night meal. It's easy to prepare and bursting with flavor, ideal for satisfying midnight cravings.

Ingredients

• Chickpeas - 1 cup (cooked or canned, drained)
• Zucchini - 1 medium, diced
• Bell pepper (any color) - 1 medium, diced
• Carrot - 1 medium, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Diced tomatoes - 1 cup (canned)
• Vegetable broth - 1/2 cup
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Oregano - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parmesan cheese (optional) - 1/4 cup, grated
• Fresh parsley - for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large skillet, heat the olive oil over medium heat and sauté the onion and garlic until translucent, about 3-4 minutes.
3. Add the diced zucchini, bell pepper, and carrot to the skillet, cooking for another 5-7 minutes until the vegetables are slightly tender.
4. Stir in the cooked chickpeas, diced tomatoes, vegetable broth, cumin, paprika, oregano, salt, and black pepper. Mix well and let it simmer for 5 minutes.
5. Transfer the mixture to a casserole dish and spread it evenly.
6. If using, sprinkle the grated Parmesan cheese over the top.
7. Cover the casserole dish with aluminum foil and bake in the preheated oven for 25 minutes.
8. Remove the foil and bake for an additional 10 minutes to allow the top to brown slightly.
9. Garnish with fresh parsley before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, which aids digestion and promotes a feeling of fullness.
• Packed with vitamins and minerals from a variety of vegetables, supporting overall health.

Tags