Tomato Chickpea Casserole
Warm, comforting, and effortlessly nutritious, this Tomato Chickpea Casserole is the ultimate one-dish meal for busy weeknights or cozy weekends. Bursting with the bold flavors of cumin, paprika, and oregano, it features hearty chickpeas and a rich tomato base, all topped with a golden, cheesy breadcrumb crust. Ready in just under an hour, this vegetarian casserole is perfect for meal prep or serving a crowd, and it’s easily adaptable with vegan cheese for a plant-based option. Garnished with fresh parsley, this dish pairs beautifully with crusty bread or a crisp side salad, making it as versatile as it is satisfying. Keywords: tomato chickpea casserole, vegetarian casserole, healthy one-dish meal, easy dinner recipe, plant-based casserole.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 2 cups canned chickpeas, drained and rinsed
- 15 ounces canned diced tomatoes
- 2 tablespoons tomato paste
- 1 cup vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
- 0.5 cup parmesan or vegan cheese
- 0.5 cup breadcrumbs
Instructions
Preheat your oven to 375°F (190°C).
Heat the olive oil in a large skillet over medium heat. Add the diced onion and sauté for 5-7 minutes, until softened and translucent.
Add the minced garlic to the skillet and sauté for an additional 1-2 minutes, until fragrant.
Stir in the chickpeas, diced tomatoes (including their juices), tomato paste, and vegetable broth.
Add the ground cumin, paprika, dried oregano, salt, and black pepper to the skillet. Stir until the ingredients are well combined.
Bring the mixture to a simmer and let it cook for 10 minutes, stirring occasionally, to allow the flavors to meld.
Transfer the chickpea and tomato mixture into a casserole dish (about 9x9-inch). Spread it out evenly.
In a small bowl, mix together the breadcrumbs and parmesan or vegan cheese. Sprinkle this topping evenly over the casserole.
Bake the casserole in the preheated oven for 20 minutes, or until the top is golden and bubbling.
Remove the casserole from the oven and let it rest for 5 minutes before serving.
Garnish with chopped fresh parsley (optional) and serve warm. Pair with crusty bread or a side salad for a complete meal.
Nutrition Facts
Calories |
337 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 21% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 11 mg | 4% | |
| Sodium | 971 mg | 42% | |
| Total Carbohydrate | 37.4 g | 14% | |
| Dietary Fiber | 7.7 g | 27% | |
| Total Sugars | 9.3 g | ||
| Protein | 13.0 g | 26% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 243 mg | 19% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 652 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
