This versatile and very healthy dish can be made up in a large batch and frozen and works well with accompaniments – fish, sausages, pork chop, chicken.
It is almost one quarter protein, contains over 8g of fibre per serving and plenty of vegetables.
Serve topped with either sliced and fried chorizo or crumbled feta. In fact all types of additional ingredients can be added!
Tonight we had it with roasted fennel topped with parmesan (I’m about to share the recipe for this) – the combination worked really well.
I make a large batch and freeze it.
Chickpea Casserole – 185 calories
Preparation Time:30 mins
Cooking Time:1 hr
Calories per serving:185.3
Olive Oil – 20ml
Garlic, Raw – 3 cloves/9g
Red Onions – 1 Med/180g
Red Wine Vinegar – 8ml
Tinned Chopped Tomatoes – 2 Cans/800g
Baby Spinach – 500g
Chick Peas, – one tin drained / 480g
Tomato Puree, Double Concentrate – 1 Tbsp/15g
Red Chilli Peppers – 1 Pepper/13g
Soft Brown Sugar – 1½ Tsps/6g
Paprika – 1½ Tsps/3g
Ground Cumin – 3 Tsps/15g
Celery – 2½ Sticks/100g
Carrots – 180g
Peel and finely chop the onion. Peel and finely chop the carrot. Trim and finely dice the celery. Peel and dice the garlic cloves.
(1) Heat the oil in a casserole dish with a lid. Add the onions, carrot and celery and cook over a medium heat until softened (not browned). Add the garlic and continue to cook for a further 5 minutes.
(2) Add the herbs and spices, the brown sugar and vinegar, chilli pepper, tinned tomatoes and tomato puree.
(3) Add the tinned tomatoes and tomato puree – add a little water if necessary. Stir and bring to the boil. Lower heat, cover and continue to cook covered for a further 20-30 minutes, stirring regularly to prevent sticking.
(4) Add the chickpeas, stir through. Salt and pepper if required. Cover and continue to cook for 20-30 minutes.
(5) Finally add the spinach and stir through until wilted.
Nutrition Data Per Serving
Calories (kcal) 185.3
Sugars (g) 10.2
Fat (g) 5.9
Fibre (g) 8.1
Fruit & Veg 5.0
Protein (g) 9.2
Carbohydrate (g) 21.7