Baked Feta Chickpeas
Baked Feta Chickpeas is a hearty, Mediterranean-inspired dish that is packed with protein, fiber, and flavor. Roasting chickpeas with feta creates a creamy, savory, and slightly tangy dish infused with garlic, tomatoes, and herbs. This recipe is easy to prepare and perfect for a quick weeknight meal or a meal-prep option.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings:4
Ingredients
Main Ingredients:
2 cans (15 oz each) chickpeas, drained and rinsed
1 block (7-8 oz) feta cheese, whole
1 can (14 oz) diced tomatoes (or 2 cups cherry tomatoes, halved)
3 tbsp olive oil
3 cloves garlic, minced
1 small red onion, finely chopped
1 tsp dried oregano
½ tsp smoked paprika
½ tsp red pepper flakes (optional)
½ tsp salt (adjust to taste)ujjh
¼ tsp black pepper
- 1 tbsp tomato paste (optional, for extra richness)
¼ cup fresh parsley, chopped (for garnish)
1 tbsp lemon juice (for finishing)
Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C).
Step 2: Prepare the Chickpeas
1. In a large mixing bowl, combine chickpeas, diced tomatoes, olive oil, garlic, red onion, oregano, paprika, red pepper flakes, salt, and black pepper.
2. If using tomato paste, mix it in for added depth of flavor. In
Step 3: Assemble the Dish
1. Transfer the chickpea mixture to a baking dish or oven-safe skillet.
2. Place the whole block of feta cheese in the center of the dish, nestled among the chickpeas.
3. Drizzle a bit more olive oil over the feta.
Step 4: Bake
1. Bake uncovered for 25-30 minutes, or until the feta is soft and slightly golden on top, and the chickpeas are slightly crispy at the edges.
2. If you want a more caramelized top, broil for 2-3 minutes at the end.
Step 5: Finish and Serve
1. Remove from the oven and let it sit for 5 minutes.
2. Drizzle with lemon juice and sprinkle fresh parsley on top.
3. Serve with warm pita bread, over rice, or as a side dish with grilled meats or roasted vegetables.
Nutritional Information
(Per Serving)
Calories: ~375
Protein: ~15g
Carbohydrates: ~40g
Fats: ~18g
Fier: ~10g
Sodium: ~600mg (varies depending on feta brand)
(Note: Nutritional values are estimates and may vary based on specific ingredients and portion sizes.)
Cooking Notes & Tips
Make It Vegan: Substitute the feta with vegan feta or add extra roasted vegetables like zucchini or bell peppers.
Enhance the Flavor: Add a drizzle of honey or balsamic glaze before serving for a sweet contrast.
Extra Crunch: Top with toasted pine nuts or almonds for added texture.
Spicy Option: Increase the red pepper flakes or add a diced chili for more heat.
Storage: Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the oven or microwave before serving.
Frequently Asked Questions
1. Can I use dried chickpeas instead of canned?
Yes! Soak 1 cup of dried chickpeas overnight, then boil until tender before using.
2. What can I serve this with?
Serve with pita, over quinoa, couscous, or with a side of roasted vegetables.
3. Can I make this dish ahead of time?
Yes! Assemble everything in the baking dish, cover, and refrigerate for up to 24 hours before baking.
4. What type of feta works best?
A block of Greek feta in brine is best for a creamy texture. Pre-crumbled feta won’t melt as well.
5. Can I freeze leftovers?
It’s best enjoyed fresh, but you can freeze it in an airtight container for up to 2 months. Reheat in the oven for the best texture.