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.
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