Healthy Mediterranean Chickpea Casserole
This easy Mediterranean chickpea vegetable casserole features tender chickpeas, zucchini and onion in a rich chunky garlicky red wine tomato sauce with chunks of gooey fresh Buffalo mozzarella, the perfect vegetarian midweek meal.
Prep Time: 10 mins
Cook Time: 1 hr
Total Time: 1 hr 10 mins
Servings: 6
Ingredients:
1 zucchini large, about 17.5 oz/500g
9 oz. fresh mozzarella full-fat
1 onion large
6 cloves garlic pick large ones
2½ cups cooked chickpeas 14 oz/400g
1 cup red wine
35 oz canned crushed tomatoes 1 kilo
1 teaspoon salt
1 teaspoon freshly ground black pepper
1 Tablespoon dried oregano
1½ teaspoons hot sauce optional
Instructions:
Preheat the oven to 410ºF (210ºC). Quarter the zucchini lengthwise and chop. Drain and chop mozzarella into one-inch pieces. Peel and finely chop onion and garlic. Add everything to a 13 by 9 by 3 inch or 5-quart baking dish.
Add all the ingredients to the baking or casserole dish. Mix well.
Place in the middle of the oven and bake for between fifty minutes to an hour. The casserole is done when the onions are cooked and the top is nice and thick.
Remove and allow to cool for five-ten minutes before serving. Enjoy!
Notes:
Make sure to chop the onion finely or it will take even longer to cook this casserole.
1½ teaspoons of hot sauce for a mild dish, 2 for medium-spicy, and 2½ or over for hot. Use a vinegar-based hot sauce.
This dish can be assembled, covered, and refrigerated for up to 48 hours before baking.
Don’t mix up the chickpea casserole before serving or you’ll make the mozzarella stringy.
Serve with a side of couscous for the tastiest combination, but it’s also lovely over pasta, rice, or mashed potatoes.
Leftovers can be stored tightly covered in the fridge for up to five days, or in the freezer for up to three months.
Nutritional Info:
Serving: 1bowl | Calories: 339kcal | Carbohydrates: 38g | Protein: 19g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 34mg | Sodium: 886mg | Potassium: 209mg | Fiber: 9g | Sugar: 2g | Vitamin A: 356IU | Vitamin C: 9mg | Calcium: 267mg | Iron: 3mg