Chickpea Casserole
A hearty chickpea casserole with rich tomato and spice flavors, perfect for comforting meals, suitable for vegetarians and those seeking a nutritious, filling dish.
Ingredients
- 4 cups chickpeas ⓘ
- 1 1/2 teaspoons salt ⓘ
- 2 tablespoons olive oil ⓘ
- 2 medium onions ⓘ
- 3 medium raw tomatoes ⓘ
- 1 cup tomato paste ⓘ
- 1 cup water ⓘ
- 1 teaspoon ground coriander ⓘ
- 1 teaspoon cumin seed ⓘ
- 1 teaspoon cayenne pepper ⓘ
- 1/4 teaspoon ground turmeric ⓘ
- 1/2 medium red onion ⓘ
- 1/2 cup cilantro chopped ⓘ
Instructions
- Soak the chickpeas overnight in water to cover.
- Drain the chickpeas and add water to cover to a depth of 1 1/2 inches.
- Add salt and simmer for 2 hours or longer, until the chickpeas are tender.
- Meanwhile, chop the tomatoes and slice the onions.
- Heat the olive oil in a saucepan. Add the onions and cook until wilted.
- Add the chopped tomatoes, tomato paste, water, and spices (coriander, cumin, cayenne, turmeric).
- Add the cooked chickpeas and simmer for 30 minutes longer.
- Serve hot over rice, garnished with red onion rings and chopped cilantro.
Tips & Substitutions
For a creamier texture, consider adding a splash of coconut milk while simmering. If you're short on time, canned chickpeas can be used; just reduce the cooking time. Fresh herbs like parsley can be substituted for cilantro if desired. Feel free to adjust the spices to suit your heat preference, or add a squeeze of lemon for brightness.
Serving Suggestions
Serve this Chickpea Casserole hot over a bed of fluffy rice for a fulfilling meal. It pairs beautifully with a side of Green Beans Provencale or a fresh Artichoke Hearts Salad for a balanced dinner. Garnish with additional cilantro and a few slices of avocado for extra richness.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, gently warm in a saucepan over low heat, adding a splash of water if it seems too thick. This casserole also freezes well; just ensure it's cooled before transferring to a freezer-safe container.
Nutrition & Diet Analysis (per serving)
Each serving of Chickpea Casserole contains roughly 472 calories, with 22g protein, 61g carbohydrates, and 26g fat. It is an excellent source of iron (222% of the Daily Value), vitamin C (181% of the Daily Value), and calcium (84% of the Daily Value). Note that it is relatively high in sodium, at 779mg per serving (34% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this dish ahead of time?
Yes, you can prepare the casserole in advance. Simply complete the cooking steps, let it cool completely, and store it in the refrigerator. When ready to serve, reheat on the stove or in the oven until warmed through.
What can I substitute for chickpeas?
If you don't have chickpeas, you can use other legumes like lentils or black beans. Keep in mind that cooking times may vary, so adjust accordingly to ensure they are tender.
Is this recipe suitable for vegans?
Absolutely! This Chickpea Casserole is entirely plant-based, making it perfect for vegan diets. The combination of spices and vegetables provides a rich flavor without any animal products.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).